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

GENERAL WARM-UP

2 Rounds

30 Seconds Each

Lateral Squats
PVC Pass Throughs
Inchworms to Push-up
PVC Overhead Squats
Active Spidermans

Snatch Biased Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

 

MOBILITY

Wall Squat with PVC : 1 Minute

PVC Sotts Press: 1 Minute

 

Snatch

Build to Heavy Single (Full Snatch)

WOD

For Time:
20 Power Snatches 65/95 M-55/85
20 Lateral Barbell Burpees
20 Overhead Squats
20 Lateral Barbell Burpees
20 Snatches

WORKOUT BRIEF

DESCRIPTION

  • The big focus of this 2-part workout is the snatch
  • We’ll build to a heavy squat snatch before completing lighter snatches and overhead squats in the WOD
  • The intended time range for this workout is between 5-10 minutes
  • Cap this piece at 10 minutes (~2 minutes per station) to preserve the desired stimulus

BARBELL MOVEMENTS

  • As we get further along in the workout, the difficulty of the barbell movement will increase
  • For this reason, we’re likely choosing our barbell weight off the squat snatch
  • This should be a weight that you can cycle for 12+ unbroken squat snatches when fresh
  • All weights are intended to be on the lighter side today

LATERAL BARBELL BURPEES

  • You can jump-up or step-up off the floor
  • Jump over the bar with two feet for “RX”
  • There is no need to stand to full extension on the jump over

 

 SNATCH

  • Athletes will have 15 minutes to build to a heavy single squat snatch
  • Let’s plan on using the whole 15 minutes, with the goal being to get a lot of reps in
  • Spend the first half of this window on lighter weights before building up more
  • Getting more reps in allows for a lot of feedback on technique and positioning
  • Look to make it around to each athlete for at least 1-2 pieces of feedback
  • It’s easier to make change here than it is during the metcon

STRATEGY + WOD

POWER SNATCHES

  • The power snatch will be the easiest of the three barbell movements, but probably the least important
  • We’re starting the workout fresh on this station, so you could go with larger sets
  • Let’s balance out could vs. should here
  • Make sure your approach sets you up to thrive through the two more difficult barbell movements later on
  • Consider the following break-up options for quick sets:
  • 1 Set: 20
  • 2 Sets: 10-10
  • 3 Sets: 8-7-5 or 10-5-5
  • 4 Sets: 5-5-5-5
  • 5 Sets: 4-4-4-4-4

OVERHEAD SQUATS

  • Since the barbell doesn’t come back to the ground like the snatches, look to hold on for bigger sets
  • Ideally, this station is completed in 1-2 sets (20 or 10-10)
  • This is the slowest of all the barbell movements, so make sure to breathe through the full range of motion

SQUAT SNATCHES

  • With the squat snatch being such a large range of motion, it may be best to cycle smaller sets than you did on the power snatches
  • Since this is the last station, make it your goal to rest as little as possible
  • Smaller sets, very fast singles, or a combination of the two may be preferable to big sets with big breaks between
  • Consider the following options:
  • 1 Set: 20
  • 2 Sets: 10-10
  • 3 Sets: 8-7-5 or 10-5-5
  • 4 Sets: 5-5-5-5
  • 5 Sets: 4-4-4-4-4
  • 6 Sets: 5-5-4-3-2-1
  • 20 Sets: Singles
  • Combo Approach: Max Unbroken Set + Fast Singles to the Finish

LATERAL BARBELL BURPEES

  • We’ll always be moving on the lateral barbell burpees, but that’s not the case for the barbell movements
  • The important thing here is to find a speed that supports your barbell plans
  • Move at a pace that allows you to pick up the bar within 5 seconds of finishing your final burpee
  • If you’re very confident cycling this weight on the barbell under fatigue, look to speed up your burpees
  • If you know the barbell will be challenging under heavy breathing, slow down and breathe through your burpees

AFTER PARTY

3 RNDS

10 Sit Ups with PVC behind head

10 Sit Ups

20 Leg Lifts over Barbell Bumper plate or DB

Rest as needed

WORKOUT VARIATIONS

HOME GYM

20-18-16-14-12-10:
Alternating Dumbbell Power Snatches 35/50

After Each Round:
10 Lateral Burpees Over Dumbbell

MODIFICATIONS

LATERAL BARBELL BURPEES

  • Regular Burpees

POWER SNATCH

  • Single Dumbbell Power Snatches
  • Double Dumbbell Power Snatches
  • Kettlebell Swings
  • Slamballs
  • Odd-Object Ground to Overhead

OVERHEAD SQUAT

  • Single Arm Dumbbell Overhead Squats
  • Single Dumbbell or Kettlebell Goblet Squats
  • Front Squats
  • Wallballs
  • Medicine Ball Squat Cleans
  • Jumping Squats
  • Odd Object Overhead Squats

SQUAT SNATCH

Single Dumbbell Squat Snatches

  • Same Subs as Power Snatches