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
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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
30 Seconds Each
Easy Run
PVC Pass Throughs
Active Samson
Moderate Run
PVC Pass Throughs
Alternating Step Back Lunges
Faster Run
PVC Pass Throughs
PVC Overhead Reverse Lunges
Get More Narrow With Each Set of Pass Throughs
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
PVC Lift Offs: 40 Seconds
PVC Sotts Press: 40 Seconds
PVC Overhead Squats: 40 Seconds
WOD
On the 5:00 x 5 Rounds:
7 Power Snatches 65/95 M-55/85
20′ Overhead Walking Lunge 65/95 M-55/85
100 M Run
20′ Overhead Walking Lunge 65/95 M-55/85
7 Power Snatches 65/95 M-55/85
WORKOUT BRIEF
DESCRIPTION
- This fast paced interval conditioning piece uses a lighter barbell and bike for 5 shorter stations
- There are 5 total rounds that start every 5 minutes [0-5-10-15-20]
- After completing the 5 stations, you’ll rest with whatever time remains in the window until the next round
- Record your times for each of the 5 rounds
- Your final score will be the slowest of the 5 rounds
- Each round should take 3 minutes or less to complete, giving you at least 2 minutes to recover
POWER SNATCHES
- Choose a lighter weight that allows you to ideally complete each set of 7 in 1-2 sets
OVERHEAD WALKINGE LUNGE
- The weight you use here is ideally the same as the power snatches
- This should be a load that allows for unbroken sets of 20 feet
- The back knee should make contact with the floor on each rep
- The lower body should reach full extension between steps
STRATEGY + WOD
GENERAL
- While we want to move quickly today, we also want to keep our scores consistent
- With the score being the slowest of the 5 rounds, it’s important to find the right speed from the beginning
- The “practice round” is designed to be completed at your estimated workout speed
- It’s about 1/2 a full round and will give you a good idea of what speed to hold for the first round
- Rounds will likely take around 2-3 minutes to complete, which means you’ll have around 2-3 minutes to recover
- If there is one place to break on the barbell, it’s after the second set of 20′ lunges
- This allows you to reset the hands and go for a big set of power snatches to finish out the round
AFTER PARTY
3 RNDS
10 Sit Ups with PVC behind head
10 Sit Ups
20 Leg Lifts over Barbell Bumper plate
Rest as needed
WORKOUT VARIATIONS
HOME GYM
AMRAP 25:
10 Single Arm Alternating Dumbbell Snatches
20′ Single Dummbbell Walking Lunge
10 Burpees
20′ Single Dummbbell Walking Lunge
10 Single Arm Alternating Dumbbell Snatches
Rest 1:1 After Each Set
MODIFICATIONS
RUN
- Equal Calorie Echo Bike
- 12/9 Calorie Bike Erg
- 15/12 Calorie Row
- 12/9 Calorie Ski Erg
- 15/12 Assault Bike
POWER SNATCHES
- 10 Alternating Dumbbell Power Snatches
- Odd Object Ground to Overhead
- Kettlebell Swings
- Slamballs
OVERHEAD WALKING LUNGE
- 50′ Walking Lunge (No Weight)
- 14 Jumping Lunges (7 Each Side)
- 14 Reverse Lunges (7 Each Side)