Change to the schedule! We will now have WOD in the Park on MONDAY’s, TUESDAY’s & WEDNESDAY’s! Register via link below!

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

30 Seconds Each

Active Samson
Active Spidermans
Alternating Bird Dogs

Down Dog
Good Mornings
Romanian Deadlifts

Lateral Squats
Elbow Rotations
Back Squats

Push-up to Down Dog
Strict Press and Reach
Front Squats

MOBILITY

Front Rack Stretch: 40 Seconds

Barbell Ankle Stretch: 40 Seconds

Warrior Squats: 40 Seconds

 

Barbell Complex

Build to a Heavy Complex:
2 Power Cleans
2 Front Squats
2 Push Jerks

WOD

30-20-10:
Power Cleans
Front Squats
Push Jerks

Barbell: 65/95 M-55/85

 

WORKOUT BRIEF

DESCRIPTION

  • Today’s two-part day focuses on barbell cycling at both heavy and lighter weights
  • We’ll start things off with a 6-rep barbell complex that is designed to be completed unbroken
  • We’ll build to a heavy complex with the movements that are also used in our conditioning piece
  • Over the 3 rounds of “Snickers”, we’ll complete 180 total reps on the barbell
  • For this reason, choosing the correct weight is important
  • The most challenging movements will likely be the front squats or push jerks
  • Pick a load for this workout that allows you to complete 30+ reps of these unbroken when fresh
  • The intended time range for this workout is between around 9-15 minutes

BARBELL COMPLEX

  • We’ll have 13 minutes to build to a heavy 6-rep complex
  • As a reminder, each set is designed to be completed unbroken
  • Look to complete around 7-10 sets, which works out to a set every 1:20-1:50
  • Coaches, this is the best time to get around to each athlete for corrections
  • It’s easier to make adjustments in this lower intensity environment than during the metcon

STRATEGY + WOD

GENERAL

  • There are just as many reps in the opening round of 30 as there are in the final two rounds of 20 and 10
  • For this reason, it’s important to make it out of the round of 30 feeling ready to keep pushing
  • Setting yourself up for a strong set of 20 is the name of the game
  • The middle round tends to be the most difficult, as there are still 60 total reps to complete here
  • Knowing the workout is almost over, the set of 10 is where you want to be aggressive
  • Keep this in mind when considering your plan of attack for each set (see below)

ROUND OF 30

  • 1 Set: 30
  • 2 Sets: 15-15 or 20-10
  • 3 Sets: 10-10-10 or 12-10-8
  • 4 Sets: 8-8-7-7
  • 5 Sets: 6-6-6-6-6
  • 6 Sets: 5-5-5-5-5-5

ROUND OF 20

  • 1 Set: 20
  • 2 Sets: 10-10
  • 3 Sets: 8-7-5
  • 4 Sets: 5-5-5-5
  • 5 Sets: 4-4-4-4-4

ROUND OF 10

  • 1 Sets: 10
  • 2 Sets: 5-5
  • 3 Sets: 4-3-3

AFTER PARTY

3 RNDs

20s ย Flutter Kicks

20s Side Plank (l)

20s Scissor Kicks

20s Side Plank (r)

40s Plank hold with weight

40s REST

 

WORKOUT VARIATIONS

HOME GYM

21-15-9:
Double Dumbbell Power Cleans
Double Dumbbell Front Squats
Double Dumbbell Push Jerks

Dumbbells: 50’s/35’s

MODIFICATIONS

POWER CLEANS

  • Double Dumbbell Power Cleans
  • Single Dumbbell Power Cleans
  • Odd Object Power Cleans

FRONT SQUATS

  • Double Dumbbell Push Jerks
  • Single Dumbbell Push Jerks
  • Odd Object Shoulder to Overhead

PUSH JERKS

  • Double Dumbbell Front Squats (Equal Reps)
  • Single Arm Dumbbell Front Squats (2x Reps)
  • Dumbbell Goblet Squats (2x Reps)
  • Odd Object Front Squats (2x Reps)
  • Air Squats (3x Reps)
  • Jumping Air Squats (2x Reps)