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
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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