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

3 Rounds

30 Seconds Each

Run (Increase Intensity Each Round)
Light Single Dumbbell Deadlifts (Between the Legs for 15 Seconds Each)
Inchworms to Push-up Video
Alternating Box Step-ups (Low Box)

MOBILITY

Child’s Pose on Box: 45 Seconds

Pigeon Pose on Box: 45 Seconds Each Side

 

WOD

5 Rounds [25 Minute Time Cap]:
30- 10 M Shuttle Runs
18 Alternating Dumbbell Power Snatches 35/50 M25/40
15 Burpees
12 Single Dumbbell Box Step-ups 20/24

WORKOUT BRIEF

DESCRIPTION

  • Today’s workout combines odd-object weightlifting with machine and bodyweight movements
  • This longer 5-rounds piece has a 25 minute time cap [5 minutes per round average]
  • The rough time line we’re looking for at each movement to finish under the cap looks like this:
  • Run: ~2 Minutes
  • Dumbbell Snatch: ~1 Minute
  • Burpees: ~1 Minute
  • Step-ups: ~1 Minute
  • Choose rep numbers, weights, and variations that ideally allow you to complete the workout within this time frame

ALTERNATING DUMBBELL POWER SNATCHES

  • Alternate hands every rep for a total of 9 each side
  • Choose a weight that you could complete for 30+ reps unbroken when fresh
  • The weight you use for this station and the step-ups can be different if needed

SINGLE DUMBBELL BOX STEP-UPS

  • You can hold the dumbbell however you’d like for this station (hang, shoulder, goblet)
  • Alternate legs every rep for a total of 6 each side
  • Use a weight and height that allows you to complete each round with 1 break max

BURPEES

  • These are regular burpees
  • You can jump-up or step-up off the floor
  • Finish at full extension with some air under the feet and a small clap overhead

STRATEGY + WOD

GENERAL

  • With challenging movements and 5 rounds of work ahead, we’re not looking to move that fast
  • Rather than thinking fast movement, let’s focus on smooth movement on each station
  • Smooth means you’re moving at a speed where you never really have to stop
  • The following tips can be helpful in helping you staying moving for all 5 rounds:
  • Treat the first 2 rounds like a buy-in to the workout
  • Find a place to breathe on every movement
  • Switch hands on the floor for the dumbbell snatches
  • Rest the dumbbell on one shoulder for the step-ups so you don’t have to put it down
  • The dumbbell movements are the two stations that we’d be most likely to stop moving on
  • Being efficient on the dumbbell with the tips above can help you get the most out of the workout

AFTER PARTY

3 Rnds:
12 ½ Turkish Get Ups (6 Each Side)

20 DB Side Bends (10 Each Side)

WORKOUT VARIATIONS

HOME GYM

5 Rounds [25 Minute Time Cap]:
30- 10 M Shuttle Runs
18 Alternating Dumbbell Power Snatches
15 Burpees
12 Jumping Lunges or Lunges

MODIFICATIONS

30- 10 M Shuttle Runs

  • Equal Calorie Echo Bike or Bike Erg

  • Equal Calorie Ski Erg
  • 35/25 Calorie Schwinn Bike
  • 30/21 Calorie Row
  • 21/15 C Assault Bike

DUMBBELL POWER SNATCH

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

SINGLE DUMBBELL BOX STEP-UPS

  • Box Step-ups (No Dumbbell)
  • Single Dumbbell Reverse Lunge
  • Jumping Lunges
  • Walking Lunges