We are excited to announce some outdoor fitness classes happening this week… Class size is limited and you must register vial the link 🙂

Class Schedule for the week:

Friday June 12th 6:30am & 9:00am- ZOOM

Concrete Jungle Gym 6:00am TCF Parking Lot- register here: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219783

Create your account or login to your existing account, then use the menu to “Book Now” and choose your class!

 

Saturday June 13th  9:00am- ZOOM

Concrete Jungle Gym 8:00am TCF Parking Lot-register here:

https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219783

Create your account or login to your existing account, then use the menu to “Book Now” and choose your class!

 

Login for all ZOOM classes- Meeting Password- 214698

https://zoom.us/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09

GENERAL WARM-UP

30 Seconds

Single Unders
Lateral Squats
Single Dumbbell Row (Holding Both Bells)

Single Unders
Pausing Air Squats
Single Arm Row (30 Seconds Each Side)

Single Unders
Dumbbell Goblet Squats (Light Weight)
Single Arm Plank Row (30 Seconds Each Side)

MOBILITY

Dumbbell Squat Hold: 45 Seconds

Pigeon Pose + Lat Reach: 45 Seconds Each Side

WOD

For Time:
100 Double Unders
21 Strict Pull-ups
21 Double Dumbbell Squat Cleans
75 Double Unders
15 Strict Pull-ups
15 Double Dumbbell Squat Cleans
50 Double Unders
9 Strict Pull-ups
9 Double Dumbbell Squat Cleans

WORKOUT VARIATIONS

FULL EQUIPMENT

“Double Knot”

For Time:
100 Double Unders
21 Strict Pull-ups
21 Squat Cleans 95/135 M-75/105
75 Double Unders
15 Strict Pull-ups
15 Squat Cleans 95/135 M-75/105
50 Double Unders
9 Strict Pull-ups
9 Squat Cleans 95/135 M-75/105

 

DESCRIPTION

  • Today’s descending rep scheme workout balances out two gymnastics movements with moderate weight dumbbell squats cleans
  • The intended time range for this workout is between 12-20 minutes

DOUBLE UNDERS

  • If you have 75+ double unders unbroken when fresh, look to complete this piece unbroken
  • If you’re not there yet, consider reducing the reps or choosing a modification from further down the page
  • Some common rep scheme mods are:
  • 75-50-25
  • 50-35-20

STRICT PULL-UPS

  • If you have 15+ strict pull-ups unbroken when fresh, we recommend completing this workout as written
  • If you’re not quite there, consider reducing the rep number or choosing a modification from further down the page
  • Some common rep scheme mods are:
  • 15-12-9
  • 12-9-6
  • 9-6-3

DOUBLE DUMBBELLL SQUAT CLEANS

  • Choose a moderate pair of dumbbells that you could cycle for 12+ reps unbroken when fresh
  • Within the workout, we’re looking to chip away at small, manageable sets on this movement
  • One head of the dumbbell will touch the ground on the outside of the feet at the beginning of each rep

 

MODIFICATIONS

DOUBLE UNDERS

  • Reduce Reps
  • Single Unders
  • 100: 150
  • 75: 115
  • 50: 75
  • Practice Time Caps
  • 100: 2:00
  • 75: 1:30
  • 50: 1:00
  • Double Taps (Equal Reps)
  • Line Hops (Equal Reps)
  • Over-and-Back Dumbbell Hops (1/2 Reps)

STRICT PULL-UPS

  • Reduce Reps
  • Banded Strict Pull-ups
  • Ring Rows
  • Inverted Bar Rows
  • Renegade Rows (Equal Reps)
  • Dumbbell Rows From Plank Position (Equal Reps Each Side)
  • Barbell Bent Over Rows
  • Double Dumbbell Bent Over Rows (2x Reps)
  • Single Dumbbell Bent Over Rows (2x Reps Each Side)
  • Odd Object Bent Over Rows (2x Reps)
  • DOUBLE DUMBBELL SQUAT CLEANS
  • Single Dumbbell Squats Cleans (30-20-10)
  • Barbell Squat Cleans
  • Medicine Ball Squat Cleans
  • Jumping Air Squats (2x Reps)

STRATEGY + WOD

GENERAL

  • These movements in todays workout will make the other movements in the workout more difficult to complete
  • The squat cleans will effect the jump on the double unders, the double unders will get the heart rate up for the strict pull-ups, and the strict pull-ups will effect the pull on the squat cleans
  • That being said, the best approach today may be quick sets with quick breaks
  • This ‘chip away’ strategy can help prevent excess fatigue that would negatively impact the next movement
  • If we had to choose a general plan for each round, it would go as follows:
  • First Round [Highest Reps]: Most Conservative
  • Second Round [Middle Reps]: Maintain Speed or Slightly Increase
  • Third Round [Lowest Reps]: Most Aggressive
  • Consider the follow break-up options for each set in the workout:
  • Set of 100: 100 | 50-50 | 40-30-30 | 25-25-25-25 | 20-20-20-20-20
  • Set of 75: 75 | 40-35 | 25-25-25 | 30-20-15-10 | 15-15-15-15-15
  • Set of 50: 50 | 25-25 | 25-15-10 | 15-15-10-10
  • Set of 21: 21 | 12-9 | 7-7-7 | 6-5-5-5 | 5-4-4-4-4 | 4-4-4-3-3-3 | 3-3-3-3-3-3-3
  • Set of 15: 15 | 8-7 | 5-5-5 | 4-4-3-3 | 3-3-3-3-3
  • Set of 9: 9 | 5-4 | 3-3-3 | 3-2-2-2

AFTER PARTY

3 Rounds:

8-12 SL Deadlifts (each leg)

8-12 Bulgarian Split Squats (each leg)

20 DB Side Bends (each side)