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:

Wednesday June 17th–  6:30am & 9:00am- ZOOM

WOD in the Park 5:30PM Gerstle Park – register here: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=0&k_class_tab=0

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

 

Thursday June 18th- 9:00am & 5:30pm & :20pm Stretchy Tyme – ZOOM

 

Friday June 19th– 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 20th–  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

25 Seconds Each (With Light Dumbbell)

Slow Air Squats
Single Dumbbell Romanian Deadlifts (Each Side)
Slow Air Squats
Single Dumbbell Russian Swings (Each Side)
Slow Air Squats
Single Dumbbell Strict Presses (Each Side)

Push-up to Down Dog
Single Dumbbell Push Press (Each Side)
Push-up to Down Dog
Single Dumbbell Goblet Squats
Push-up to Down Dog
Single Dumbbell Front Squats (Each Side)

MOBILITY

Pigeon Pose + Lat Reach: 1 Minute (Each Side)

Chest Stretch: 30 Seconds (Each Side)

WOD

5 Rounds:
AMRAP 2:
2 Rounds Strict Cindy
Max Reps Dumbbell Movement

Rest 1 Minute Between Rounds

Round 1: Double Dumbbell Power Cleans 35/50
Round 2: Double Dumbbell Front Squats
Round 3: Double Dumbbell Hang Squat Cleans
Round 4: Double Dumbbell Power Clean and Jerks
Round 5: Double Dumbbell Clusters

WORKOUT VARIATIONS

FULL EQUIPMENT

5 Rounds:
AMRAP 2:
2 Rounds Strict Cindy
Max Reps Barbell Movement 95/135 M-75/105

Rest 1 Minute Between Rounds

Round 1: Power Cleans
Round 2: Front Squats
Round 3: Hang Squat Cleans
Round 4: Power Clean and Jerks
Round 5: Clusters

WORKOUT BRIEF

DESCRIPTION

  • Pairing bodyweight and dumbbell movements in these fast paced 2-minute intervals
  • After completing 2 rounds of “Strict Cindy”, you’ll complete as many dumbbell reps as you can with whatever time remains
  • For Example: If the 2 rounds take you 1:20 to complete, you’ll have :40 to accumulate dumbbell reps
  • The dumbbell movements will change each round
  • Your score is the sum total of your 5 rounds of reps on the dumbbells

STRICT CINDY

  • 1 round of “Strict Cindy” is: 5 Strict Pull-ups 10 Push-ups, and 15 Air Squats
  • With short windows to operate within, this bodyweight “buy-in” is designed to be fast and unbroken
  • To make sure we have enough time for the dumbbell movements, we’ll cap these 2 rounds at 1:30 (:45 Per Round)
  • This gives you at least 30 seconds to work through dumbbell reps
  • Adjust the numbers or movement variations as needed to accomplish this, with the strict pull-ups and push-ups likely presenting the biggest challenges
  • 3-6-9 will be a popular rep adjustment to the rounds of “Strict Cindy”
  • You can even reduce rounds and complete 1 round of “Strict Cindy” instead of 2

DUMBBELL MOVEMENTS

  • There won’t be a lot of time to work through reps on the dumbbell, so weight selection is important
  • Choose a moderate set of dumbbells that allows you to move for the majority of time remaining
  • This time frame will likely be between 30-60 seconds
  • Use one weight for all 5 movements
  • This weight will likely be selected based off the more difficult movements of rounds 3-5
  • If you’re on the fence, lighter weights are better, as they’ll keep you moving

 

MODIFICATIONS

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) Video
  • Odd Object Bent Over Rows (2x Reps)

PUSH-UPS

  • Reduce Reps
  • Hands Elevated (Box or Bench)
  • Knee Push-ups

DOUBLE DUMBBELL POWER CLEANS

  • Single Dumbbell Power Cleans
  • Odd Object Power Cleans
  • Barbell Power Cleans
  • Barbell Sumo Deadlift High Pull

DOUBLE DUMBBELL FRONT SQUATS

  • Single Arm Dumbbell Front Squats
  • Dumbbell Goblet Squats
  • Barbell Front Squats
  • Odd Object Front Squats
  • Wallballs
  • Air Squats
  • Jumping Air Squats

DOUBLE DUMBBELL HANG SQUAT CLEANS

  • Single Dumbbell Hang Squats Cleans
  • Barbell Hang Squat Cleans
  • Odd Object Hang Squat Cleans

DOUBLE DUMBBELL POWER CLEAN AND JERKS

  • Single Dumbbell Power Clean and Jerks
  • Odd Object Power Clean and Jerks
  • Barbell Power Cleans and Jerks

DOUBLE DUMBBELL CLUSTERS

  • Single Dumbbell Clusters
  • Odd Object Clusters
  • Barbell Clusters
  • Medicine Ball Clusters
  • Squat Clean Wallballs

STRATEGY + WOD

“STRICT CINDY”

  • The faster you move through these 2 rounds, the more time you will have for the dumbbell movements
  • Move with a sense of urgency while still maintaining range of motion standards on each movement
  • Every second counts within these short windows, so make your transitions fast
  • Performing your push-ups, air squats, and dumbbell movements directly under the strict pull-up station can save valuable seconds
  • Since we’re alternating muscle groups and have only 2 minutes to work, aim for unbroken sets across the board if possible

DUMBBELL MOVEMENTS

  • Your approach on the dumbbell movements will likely depend on how much time you have left
  • The shorter amount of time, the more urgency there is to hold onto the dumbbells
  • If you have closer to a minute to work, you may throw in a quick break or two
  • Whatever time you have left in these windows, do your best to limit your rest, as there is rest built in between rounds

AFTER PARTY

Midline

3 Giant Sets:

10 V-Ups

30 Hollow Body Scissor Kicks
50′ Quadruped Crawl

Rest 2 Minutes Between Sets