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

3 Rounds

30 Seconds PVC Pass Throughs
30 Seconds Wall Squats with PVC Pipe
30 Seconds Lateral Hops Over PVC Pipe

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

Scorpion Front:45 Seconds

Scorpion Back : 45 Seconds

Quad Foam Roll: 45 Seconds Each Side

 

WOD

21-18-15-12-9:
Hang Power Snatches 55/75 M 45/75
Thrusters 55/75 M 45/75

After Each Set: 30 Double Unders

WORKOUT BRIEF

DESCRIPTION

  • This triplet workout combines large range of motion weightlifting movements with double unders
  • The double unders take place after each set on the barbell
  • The workout flows like this:
    21 Hang Power Snatches
    30 Double Unders
    21 Thrusters
    30 Double Unders
    18 Hang Power Snatches
    30 Double Unders
    …
  • We expect this piece to take between 15-25 minutes to complete

HANG POWER SNATCHES

  • The barbell movements are designed to be very light
  • We’re likely choosing our one barbell weight based of this movement, as it is the more challenging of the two
  • This should be a load that you are capable of completing 30+ reps unbroken when fresh
  • The “hang” position is defined as anywhere above the knees

THRUSTERS

  • This is preferably the same weight as the hang power snatches
  • This should be a load that you could also cycle for 30+ unbroken reps when fresh

DOUBLE UNDERS

  • Each set is designed to be small and manageable
  • Choose a number or variation that you can complete ideally unbroken each set

STRATEGY + WOD

BARBELL MOVEMENTS

  • The 150 total reps on the barbell will likely provide the biggest challenge of the workout
  • This is especially true for the opening two rounds of 21 and 18
  • Look to approach the first two rounds with intelligent intensity, as this will help you sustain your efforts through the last three rounds
  • Consider the following break-up options for each round:
  • Round of 21: 12-9 / 7-7-7 / 6-5-5-5
  • Round of 18: 9-9 / 6-6-6 / 5-5-4-4
  • Round of 15: 8-7 / 5-5-5 / 4-4-4-3
  • Round of 12: 6-6 / 4-4-4 / 3-3-3-3
  • Round of 9: 5-4 / 3-3-3 / 3-2-2-2

DOUBLE UNDERS

  • The double under sets are small enough where unbroken sets are manageable throughout
  • Transition from the barbell to the rope at a speed that allows for unbroken sets
  • Knowing you’re going to be breaking up the barbell movements into a few sets, look to get your hands on the barbell relatively quickly after finishing your double unders
  • For Example: If you’re breaking up the round of 15 into 5-5-5, look to finish your double unders and get right to the bar for the opening set of 5 before taking a rest
  • This “just start” mentality is a nice mental win that helps you keep moving forward in the workout

AFTER PARTY

3 RNDS

20 S Hollow hold with 5# plate

:30 Elbow Plank alternating right arm &left leg, left arm & right leg

WORKOUT VARIATIONS

HOME GYM

21-18-15-12-9:
Single Dumbbell Hang Power Snatch 35/50
Single Dumbbell Goblet Thrusters

After Each Set: 30 Double Unders

MODIFICATIONS

HANG POWER SNATCHES

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

THRUSTERS

  • Double Dumbbell Thrusters
  • Single Arm Dumbbell Thrusters
  • Dumbbell Goblet Thrusters
  • Odd-Object Thrusters
  • Wallballs
  • Jumping Air Squats

DOUBLE UNDERS

  • Reduce Reps
  • 45 Single Unders
  • 30 Seconds of Practice
  • Double Taps
  • Line Hops
  • Over-and-Back Dumbbell Hops