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 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

30 Seconds Each

Single Unders
Active Spidermans
Mountain Climbers

Single Unders
Sprawl
Active Samson

Single Unders
Inchworms to Push-up
Slow Burpees

Single Dumbbell Warmup (Light Weight)

20 Seconds Each Side

Deadlifts
High Pulls
Lateral Hops Over Dumbbell
Russian Swings
Strict Press

MOBILITY

Couch Stretch: 45 Seconds (Each Side)

Calf Stretch on Post: 30 Seconds (Each Side)

AMRAP 15:
20 Single Arm Dumbbell Snatches 35/50
40 Double Unders
20 Burpees
40 Double Unders

FULL EQUIPMENT

AMRAP 15:
20 Power Snatches 65/95 M-55/85
40 Double Unders
20 Burpees
40 Double Unders

 

WORKOUT BRIEF

DESCRIPTION

  • This 15-minute workout features a single dumbbell weightlifting movement and two bodyweight movements
  • The intended scoring range for this workout is between 3-5 rounds
  • This works out to a round every 3-5 minutes
  • Compare your scores to the “Home Gym” workout from March 30, 2020

SINGLE ARM DUMBBELL POWER SNATCHES

  • Alternate arms each rep for a total of 10 each side
  • This should be a load that allows you to complete 25+ reps unbroken when fresh
  • Both heads of the dumbbell should touch between in the feet in the bottom of every rep

DOUBLE UNDERS

  • Choose a rep number or variation that allows you to clear this station in 45 seconds or less
  • See further down the page for a list of subs

BURPEES

  • The burpees in todays workout are standard burpees
  • The chest and thighs touch the floor in the bottom
  • You can jump up or step up off the floor
  • Jump to full extension with a small clap overhead and some air under the feet at the top

MODIFICATIONS

SINGLE ARM DUMBBELL SNATCHES

  • Barbell Power Snatches [Light]
  • Odd Object Ground to Overhead
  • Kettlebell Swings
  • Slamballs

DOUBLE UNDERS

  • Reduce Reps
  • Single Unders
  • 45 Seconds Time Cap
  • Double Taps (Equal Reps)
  • Line Hops (Equal Reps]
  • Over-and-Back Dumbbell Hops (1/2 Reps)

BURPEES

  • Machine Calories

STRATEGY + WOD

GENERAL

  • One method that can work well on workouts like this is beginning with the end in mind
  • Having an idea of how many rounds you would like to complete allows you to “reverse engineer” your score by planning out your pace beforehand
  • We can use the intended scoring range of 3-5 rounds as a guide for this strategy
  • We’ll split the difference and use a 4 round goal as an example
  • If the goal is to get 4 rounds, you’ll have to complete one round every 3:45
  • This means you’ll look to average just under 1 minute per station
  • Your targets on the clock to finish each round would be [3:45-7:30-11:15-15:00]
  • Having these targets can help you gauge how quickly to move
  • If you’d like, you can even break down the goal round time further into rough movement timelines:
  • 20 Single Arm Dumbbell Snatches: 1:00
  • 40 Double Unders: 0:45
  • 20 Burpees: 1:15
  • 40 Double Unders: 0:45
  • When you begin with the end goal in mind, you can then work backwards to figure out what you’ll have to do to get there
  • Decide where you want to finish before the workout starts and then calculate what speed is necessary to accomplish that

DUMBBELL SNATCHES & DOUBLE UNDERS

  • If you see yourself breaking these up at some point, do so from the beginning
  • A quick, planned break at the halfway point can help you stay moving consistently for 15 minutes

BURPEES

  • Move at a steady pace through your burpees and try to keep a rhythm to your breathing
  • Hold a speed that allows you to pick up the rope within 10 seconds of finishing your last burpee

AFTER PARTY

Body Armor

3 Giant Sets:
Max Strict Pull-ups
Max Alternating Dumbbell Strict Presses

Rest 2 Minutes Between Rounds