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
2 Rounds
1 Minute Row
30 Seconds PVC Pass Throughs
1 Minute Wall Squats with PVC Pipe
Overhead Squat 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
Twisted Wall Squat: 45 Seconds Each Side
Goblet Squat + Press: 1 Minute
Overhead Squat Complex
On the Minute x 10:
1 Power Snatch
1 Tempo Overhead Squat
WOD
27-21-15-9:
Row Calories
Overhead Squats 95/135M-75/105
DESCRIPTION
- This descending rep scheme workout combines rowing with light overhead squats for an effective couplet
- The lighter weight allows for bigger sets, which enables you to rest very little and maintain a higher intensity
- Your score is the total time it takes to complete the workout
- The intended time range for this shorter piece is between 6-10 minutes
- Before our conditioning piece, we’ll work a light overhead squat complex
- This is to be performed no heavier than the workout weight
- It gives athletes a chance to practice snatching the weight off the ground, while also working control and positioning through the full range of motion
- The tempo for each overhead squat in this piece is 5 seconds down, 5 second hold in the bottom, and 5 seconds stand
OVERHEAD SQUATS
- Choose a light weight that you don’t have to break more than once on all rounds
- This should be a load you can complete for 30+ reps unbroken when fresh
- You can squat snatch the first rep of each set if you’d like to
- For athletes who cannot perform overhead squat with good technique, front squats are the next best option
ROW
- Men and Women will row the same number of calories
- Reset your monitor to “0” after each set on the rower
STRATEGY + WOD
GENERAL
- This workout is very front loaded, with 96 of the 144 total reps happening in the rounds of 27 and 21
- With 2/3 of the work happening early on, this portion of the workout matters a lot
- Look to put a big efforts towards these opening two sets knowing there are very few reps in the final two sets
OVERHEAD SQUATS
- The first priority today is the overhead squats, as this is the only place we would stop moving
- Let’s aim to complete each set with no more than 1 break
- Once you’re through the bigger sets of 27 and 21, the last two sets 15 and 9 will feel less intimidating
- Consider the following sets:
- Round of 27: 15-12
- Round of 21: 12-9
- Round of 15: 9-6
- Round of 9: 5-4
ROW
- We’re always moving on the rower, so this is our second priority
- Aim to row at the maximum pace that supports big sets on the overhead squats
- If you know going fast will negatively effect your ability to hold on here, slow it down a touch
- If you know big sets of overhead squats won’t be a problem, see if you can get a little further outside your comfort zone
AFTER PARTY
3 Rnds
12 Deficit Lunges (each leg)- add weight if appropriate
WORKOUT VARIATIONS
HOME GYM
For Time:
75 Double Unders, 27 Double Dumbbell Front Squats
75 Double Unders, 21 Double Dumbbell Front Squats
75 Double Unders, 15 Double Dumbbell Front Squats
75 Double Unders, 9 Double Dumbbell Front Squats
Dumbbells: 50’s/35’s
MODIFICATIONS
ROW
- Equal Calorie Any Machine (To Maintain Rep Scheme)
- Equal Reps 10-Meter Shuttle Runs
OVERHEAD SQUAT
- Single Arm Dumbbell Overhead Squats (Equal Reps)
- Barbell Front Squats (Equal Reps)
- Double Dumbbell Front Squats (Equal Reps)