Please note, we have added a Concrete Jungle Gym Class at 5:30 PM on M/T/W/TH. (No more WOD in the Park) we will be working out right in front of the gym!! YAY!! Barbells, YAY!!
Check out our outdoor and Zoom class schedule!
MONDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
TUESDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
WEDNESDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
THURSDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
FRIDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
SATURDAY
CONCRETE JUNGLE GYM- 8 & 9AM
Register for Concrete Jungle Gym-: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219783&k_class_tab=24782
Log in for ZOOM- Meeting Password- 214698 https://zoom.us
/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09
GENERAL WARM-UP
PVC Warmup
30 Seconds Each
Lateral Hops Over PVC Pipe
PVC Straight Leg Swings (15 Seconds Each)
PVC Lat Stretch
PVC Pass Throughs
PVC Sotts Press
PVC Overhead Squats
PVC Hollow Hold
PVC Arch Hold
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
Couch Stretch: 1 Minute Each Side
Pec Stretch on Wall or Scorpion: 30 Seconds Each Side
WOD
For Time:
1 Mile Run
50 Toe Raises
30 Power Snatches 85/115 M-65/95
WORKOUT BRIEF
DESCRIPTION
- This 3-station chipper workout includes 1 monostructural movement, 1 gymnastics movement, and 1 weightlifting movement
- We expect this balanced workout to take between 12-20 minutes to complete
TOE RAISES
- This should be a station that you can clear in 5 minutes or less (10 Reps On The Minute)
POWER SNATCH
- If your max power snatch is above 115/165, let’s complete the prescribed weight
- If you’re not there yet, consider reducing the weight
- Within the workout, we’re looking for smaller sets or quick singles
- This should be a station you can clear in 6 minutes or less (5 Reps On The Minute)
RUN
- See the bottom of the page for running “modifications”
STRATEGY + WOD
RUN & TOES TO BAR
- There are two options we can consider on the opening two movements of the workout
- Option 1: Fast Mile + Smaller Sets of Toes to Bar
- Option 2: Controlled Mile + Bigger Sets of Toes to Bar
- Both options will likely produce a similar time result, while playing to different strengths
- If you want to go for big sets of toes to bar today, a slightly slower run may help you accomplish that
- If you know smaller sets are more effective for you on the toes to bar, speeding up your run will help you negate some lost time from the extra breaks
POWER SNATCHES
- While there were a couple options for approaches on the first two movements, the best approach on the final movement is likely quick singles
- Since we’re not cycling sets, the biggest thing we’re looking for here is a strong focus and steady rhythm
- Stay close to the bar between reps and look to hold a “robot-like pace” for all 30 reps
- Find that speed that you see yourself holding from the first rep to the last rep
- You can even use your breathing to help maintain this rhythm and to stay composed
- Taking 2-3 big breaths between each rep helps you maintain a similar tempo while keeping your heart rate under control
AFTER PARTY
3 RDNS
20 Floor Presses
directly into
Max Rep Push Ups
WORKOUT VARIATIONS
HOME GYM
For Time:
1 Mile Run
50 Toes to Bar/ Toe Raises
30 Double Dumbbell Power Snatches 35/50
MODIFICATIONS
RUN
- 2,000 Meter Row
- 1,600 Meter Ski Erg
- 4,000 Meter Bike Erg
- 100/75 Calorie Assault or Echo Bike
- 150/120 Calorie Schwinn Bike
- 1200 Meter Air Runner or Trueform
TOE RAISES
- Reduce Reps
- Tuck Ups
- Toes To Bar
- GHD Sit-ups
POWER SNATCHES
- 30 Double Dumbbell Power Snatches
- 50 Single Dumbbell Power Snatches
- 50 Kettlebell Swings
- 50 Odd Object Ground to Overhead
- 50 Slamballs