Check out our outdoor and Zoom Class Schedule!

MONDAY

CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM

ZOOM- 9AM

WOD IN THE GERSTLE PARK- 5:30PM

 

TUESDAY

CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM

ZOOM- 9AM

WOD IN THE GERSTLE PARK- 5:30PM

ZOOM 5:30PM STRETCHY TYME 6:20PM

 

WEDNESDAY

CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM

ZOOM- 9AM

WOD IN THE GERSTLE PARK- 5:30PM

 

THURSDAY

CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM

ZOOM- 9AM

ZOOM 5:30PM STRETCHY TYME 6:20PM

 

FRIDAY

CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM

ZOOM- 9AM

 

SATURDAY

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

No video today, you got this!!

GENERAL WARM-UP

Warmup Run

400 Meter Easy Jog

30 Seconds

Down Dog
Single Arm Dumbbell Rows (30 Seconds Each)
Inchworm to Push-ups
Single Arm Dumbbell Deadlifts (30 Seconds Each)
Hollow Hold
Single Arm Dumbbell Strict Presses (30 Seconds Each)
Arch Hold

 

MOBILITY

Banded Lat Stretch: 40 Seconds Each Side

Banded Hamstring Stretch: 40 Seconds Each Side

 

WOD

For Time:
600 Meter Run
30 Renegade Rows
600 Meter Run
50 Alternating Dumbbell Power Snatches
600 Meter Run
30 Renegade Rows
600 Meter Run

WORKOUT BRIEF

DESCRIPTION

  • This big chipper workout balances out a longer total running distance with high-skilled gymnastics and odd-object weightlifting
  • We expect this piece to take around 15-25 minutes to complete

ALTERNATING DUMBBELL POWER SNATCHES

  • You’ll alternate arms every rep for a total of 25 each side
  • In the bottom of this movement, both heads of the dumbbells should make contact with the floor
  • We’re going slightly heavier than usual here, choosing a moderate-heavy weight
  • Choose a load that you are capable of completing for 15+ reps unbroken when fresh

RUN

  • See further down the page for run “modifications”
  • When considering subs, note that each effort should take less than 3:30 to complete

 

STRATEGY + WOD

GENERAL

  • There are several ways to approach this workout based on what you consider strengths
  • If you are a stronger runner, it may be beneficial to push the runs and chip away at the inside movements
  • If you are better at gymnastics and weightlifting than running, it may be helpful to slow down your runs in order to push the inside movements
  • If you are a pretty balanced athlete, it will be all about finding a slightly uncomfortable speed across all movements
  • With the workout being a mirror image of itself, we’re ideally holding a similar speed on the second half, no matter what approach we take
  • See below for potential break-up options for the inside movements

ALTERNATING DUMBBELL POWER SNATCHES

  • 1 Set: Switch Hands On Floor
  • 2 Sets: 25-25
  • 3 Sets: 25-15-10
  • 4 Sets: 15-15-10-10
  • 5 Sets: 10-10-10-10-10
  • 6 Sets: 10-8-8-8-8-8
  • 7 Sets: 8-7-7-7-7-7-7
  • 8 Sets: 8-6-6-6-6-6-6-6
  • 9 Sets: 10-5-5-5-5-5-5-5-5
  • 10 Sets: 5’s

WORKOUT VARIATIONS

HOME GYM

For Time:
600 Meter Run
30 Chest to Bar Pull-ups
600 Meter Run
30 Double Dumbbell Power Clean and Jerks (50’s/35’s)
600 Meter Run
30 Chest to Bar Pull-ups
600 Meter Run

 

MODIFICATIONS

600 METER RUN

  • 750 Meter Row
  • 600 Meter Ski Erg
  • 1,500 Meter Bike Erg
  • 40/30 Calorie Assault or Echo bike
  • 60/45 Calorie Schwinn Bike
  • 450 Meter Trueform or Air Runner
  • 45 Shuttle Runs [10 Meters]

RENEGADE ROWS

  • Chest to Bar Pull Ups
  • Chin Over Bar Pull-ups
  • Strict Pull-ups (20)
  • Banded Pull-ups
  • Ring Rows
  • Inverted Bar Rows
  • Dumbbell Rows From Plank Position (30 Each Side)
  • Barbell Bent Over Rows (30)
  • Double Dumbbell Bent Over Rows (50)
  • Single Dumbbell Bent Over Rows (30 Each Side)
  • Odd Object Bent Over Rows (60)

DUMBBELL POWER SNATCHES

  • Barbell Power Snatches 55/75
  • Odd Object Ground to Overhead
  • Kettlebell Swings
  • Slamballs
  • Double Dumbbell Power Clean and Jerks