Deadlifts
On the 1:30 x 5 Sets:
3 High Box Jumps
3 Deadlifts
Start Around ~60% 1RM & Build
WOD
5 Rounds For Time:
15 Deadlifts 105/155 M80/115
12 Box Jump Overs 20/24
9 Front Squats
GENERAL WARM-UP
30 Seconds Each
Box Step-ups
Active Spidermans
Push-up to Down Dog
Wall Squats
Glute Bridges
Single Leg Glute Bridge (Right)
Single Leg Glute Bridge (Left)
Glute Bridge Walkouts
Side Plank (Right)
Side Plank (Left)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
AFTER PARTY
3 RDNS
WORKOUT VARIATIONS
HOME GYM
5 Rounds For Time:
15 DB Deadlifts 35/50 M25/40
12 DB Jump Overs
9 DB Front Squats
MODIFICATIONS
DEADLIFTS
- Double Dumbbell Deadlifts
- Single Dumbbell Deadlifts
- Odd Object Deadlifts
- Kettlebell Deadlifts
BOX JUMP OVERS
- Lateral Hops Over Barbell
- Line Hops
- Box Step-ups
- Double Unders
- Single Unders
- Jumping Lunges
- Reverse Lunges
FRONT SQUATS
- Double Dumbbell Front Squats (Equal Reps)
- Single Arm Dumbbell Front Squats (2x Reps)
- Dumbbell Goblet Squats (2x Reps)
- Odd Object Front Squats (2x Reps)
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All outdoor classes are also available via Zoom!
MONDAY
Outdoor & Zoom- 5, 6, 7 & 8AM
Zoom Only- 9AM
Outdoor & Zoom – 5 & 6PM
TUESDAY
Outdoor & Zoom- 6, 7 & 8AM
Zoom Only- 9AM
Outdoor & Zoom – 5 & 6PM
WEDNESDAY
Outdoor & Zoom- 5, 6, 7 & 8AM
Zoom Only- 9AM
Outdoor & Zoom – 5 & 6PM
THURSDAY
Outdoor & Zoom- 6, 7 & 8AM
Zoom Only- 9AM
Outdoor & Zoom – 6PM
FRIDAY
Outdoor & Zoom- 6, 7 & 8AM
Zoom Only- 9AM
SATURDAY
Outdoor & Zoom- 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
