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

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)