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).

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

____________________

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

Easy Run
Glute Bridges

Easy-Moderate Run
Glute Bridge Walkouts

Moderate Run
Single Leg Glute Bridges (15 Seconds Each)

Faster Run
Air Squats

MOBILITY

Warrior Squats: 45 Seconds

Couch Stretch: 45 Seconds Each Side

Barbell or DB Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Pausing Front Squat

On the Minute x 8:
2 Pausing Front Squats

WOD

5 Rounds For Time:
10 Front Squats 105/155 M- 80/115 or DB Front Squats 35/50
200 M Run

DESCRIPTION

  • The intended time range for this workout is between 9-13 minutes [~1:40-2:30 Rounds]

PAUSING FRONT SQUAT

  • We’ll have a few minutes to get a light weight on the bar for the first set of Pausing Front Squats before we start the clock for 8 minutes
  • As you increase the weight, make sure to stick to the 2 second pause in the bottom
  • Barbell will come from the floor

FRONT SQUATS

  • The barbell will come from the ground
  • Choose a weight that is challenging, but one that you can complete in 1-2 sets throughout
  • You are able to squat clean the first rep of each set
  • Before completing the conditioning piece, we’ll spend some time getting under heavier loads
  • This “On the Minute” strength piece will allow you to build up in weight and work on technique
  • The 2 second pause in the bottom of each rep is there to help reinforce proper positioning
  • With this being the first week back for many of us to strength/barbell movements, make quality of movement a priority over weight lifted
  • Aim to start light and gradually build in weight over the 8 minutes of work

MODIFICATIONS

Run

  • 250 M Row
  • 15/12 Calorie Assault Bike, Echo Bike, Ski Erg
  • 200 Meter Sandbag Run
  • 20 Shuttle Runs [10 Meters]

FRONT SQUATS

  • Double Dumbbell Front Squats
  • Single Dumbbell Goblet Squats
  • Jumping Air Squats

STRATEGY + WOD

GENERAL

  • A good theme for this workout is to “just start” the next station
  • It can sometimes be overwhelming to think about the work that lies ahead
  • The hardest thing is often the mental strain of getting your hands on the bar or getting your feet in the straps
  • Walking up to bar and cleaning it right away or getting strapped into the rower quickly can help you feel like you are in control and making significant progress towards finishing that station

FRONT SQUATS

  • If we had to pick one station to really go for it, let’s make it the front squats
  • We can always move forward on the run, but when the bar is on the ground, no work is happening
  • In order to stay moving for the majority of the 5-rounds, see if you can hold on for unbroken squats
  • 10 reps is just small enough where unbroken sets are very realistic
  • Taking a short pause at the top of each rep can help you breathe and give the legs a little break before the next squat