Hello Friends as you may or may not know, the county has postponed our re-opening which means we can not have indoor CrossFit Classes, we can however have outdoor classes… Check out our class schedule below. We will stick with this schedule until we are able to open (hopefully soon).
THURSDAY 7/2
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
ZOOM 5:30PM STRETCHY TYME 6:20PM
FRIDAY 7/3
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
WOD IN THE GERSTLE PARK- 5:30PM
SATURDAY 7/4
CONCRETE JUNGLE GYM- 8 & 9AM
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Concrete Jungle Gym– Register for it here: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219783&k_class_tab=24782
WOD in The Gerstle Park is limited to 9 people, you can register for it here: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219799&k_class_tab=24782
Log in for ZOOM- Meeting Password- 214698 https://zoom.us/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09
GENERAL WARM-UP
30 Seconds Each
Active Samson
Arm Circles (Forward)
Front Plank
Arm Circles (Backwards)
Hollow Hold
Alternating Bird Dogs
Right Side Plank
Push-up to Down Dog
Left Side Plank
Dead Hang From Pull-up Bar
MOBILITY
Front Rack Stretch: 1 Minute
Table Top Stretch: 1 Minute
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
WOD
5 Rounds:
Max Unbroken Strict Presses 65/95 M-55/85 or 35/50DB
Max Unbroken Bent Over Rows
Rest 3 Minutes Between Sets
DESCRIPTION
- Today’s workout is a spin on the benchmark workout “Lynne”
- The original workout is bench press and kipping pull-ups, while this version features strict press and BOR
- You will complete max unbroken reps of strict press before moving on to max unbroken reps of BOR
- There is no rest between the strict press and BOR, as you’ll move directly from one station into the next
- Following your max set of BOR, you’ll rest 3 minutes before beginning the next round
- Record total reps [strict press + BOR] for each round
- Your final score is the sum total of your 5 rounds
STRICT PRESS
- The weight on the barbell should be something on the lighter side
- When fresh, this should be a load that you could strict press for 20+ reps unbroken
- The barbell will come from the ground – meaning you’ll power clean it to the front rack for the first rep
BOR
You will use the same weight for the bent over rows. Lets keep this move strict with no kipping.
MODIFICATIONS
STRICT PRESS
- Single Dumbbell Strict Press (Hands on Heads of Bells)
- Single Dumbbell Strict Press (Max Each Side)
BOR
- Ring Rows
- Inverted Bar Rows
- Renegade Rows (Equal Reps)
- Dumbbell Rows From Plank Position (Equal Reps Each Side)
- Double Dumbbell Bent Over Rows (2x Reps)
- Single Dumbbell Bent Over Rows (2x Reps Each Side)
- Odd Object Bent Over Rows (2x Reps)
STRATEGY + WOD
GENERAL
- Due to the format of the workout, there truly is no strategy
- With the long built in rest and alternating press and pull, the goal is to hold on for as big of a set as you can
- The plan is to go until you cannot go anymore
- In a lot of workouts, we would say that we want to stay consistent across the board, but that isn’t the case here
- There will likely be some fall off of reps, and that’s ok
- Treat each set like it’s own workout and hold on until you can’t
AFTER PARTY
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
- Lats
- Quads
- Glutes
- Lower Back