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:

Monday June 8^th– 6:30am & 9:00am- ZOOM

Concrete Jungle Gym 7:00am 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!

Tuesday June 9th– 9:00am- & 5:30pm & 6:20pm Stretchy Tyme – ZOOM

Wednesday June 10^th–  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 11th- 9:00am & 5:30pm & :20pm Stretchy Tyme – ZOOM

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

Rabbit Run- 6am- China Camp Trail Run- 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!

Saturday June 13^th–  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

AMRAP 16:
100 Meter Farmers Carry
20 Double Dumbbell Deadlifts
30 AbMat Sit-ups

WORKOUT VARIATIONS

FULL EQUIPMENT

AMRAP 16:
100 Meter Farmers Carry 35/50
15 Toes to Bar
20 Deadlifts 65/95 M55/75

DESCRIPTION

• This triplet workout is centered around some “grunt work” style movements performed with a pair of dumbbells
• Rotating through an double dumbbell carry, a lower body pull, and midline movement will allow you to keep moving with intensity through the 16 minutes of work
• The intended scoring target for this workout is 4+ rounds [1 Round Every 4 Minutes]

FARMERS CARRY

• You’ll hold 2 dumbbells for this 100 meters farmers carry
• Choose a weight here that allows you to complete the 200 meters unbroken when fresh

DOUBLE DUMBBELL DEADLIFTS

• Only one head of each dumbbell has to make contact with the ground in the bottom of each rep
• If you chose the right weight for the carry, it will very likely be the right weight for the deadlifts
• This should be a load that allows you to complete the 35+ reps unbroken when fresh

ABMAT SIT-UPS

• If you have an AbMat available, let’s use it
• If not, anchor your feet under dumbbells or a couch

MODIFICATIONS

FARMERS CARRY

• Single Arm Farmers Carry
• Odd Object Farmers Carry

DOUBLE DUMBBELL DEADLIFTS

• Single Dumbbell Deadlifts
• Odd Object Deadlifts
• Barbell Deadlift

ABMAT SIT-UPS

• Sit-ups with Feet Anchored

STRATEGY + WOD

DUMBBELL MOVEMENTS

• The biggest challenge today will likely be the transition from the double dumbbell farmers carry right into the double dumbbell deadlifts
• This combination of movements will be fairly taxing on the grip and shoulders
• For that reason, taking some planned breaks can be helpful
• On the carry, consider 1 quick break at the 50 meter mark to shake out the arms
• On the deadlifts, consider the following quick sets:
• 2 Sets: 10-10 or 12-8
• 3 Sets: 7-7-6 or 10-5-5
• 4 Sets: 5-5-5-5

ABMAT SIT-UPS

• The sit-ups are a nice break from holding onto the dumbbells
• Move at a steady pace through these 30 reps to “reload” for the more challenging movements
• Slow these down a touch if that allows you to hold on longer for the farmers carry and deadlifts

AFTER PARTY

3 Sets:

100 Meter Double Dumbbell Carry

Rest 2 Minutes Between Sets

Meters 0-25: Left Arm Overhead, Right Arm Hang
Meters 25-50: Right Arm Overhead, Left Arm Hang
Meters 50-75: Both at Front Rack
Meters 75-100: Both Overhead