We are loving these outside WOD’s and are so happy to see your faces! Below is the schedule for the week.

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

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

WOD IN THE GERSTLE PARK- 5:30PM

 

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

Run Around Boxes
Active Samson + Air Squat
Box Step-ups (Low Box)

Skip Around Boxes
Active Spidermans
Lateral Box Step-Overs (Low Box)

High Knees Around Boxes
Push-up to Down Dog
Box Step-ups (Workout Box)

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY

Wrist Stretches on Box: 45 Seconds

Box Supported Ankle Stretch: 45 Seconds

Front Rack Stretch on Box: 45 Seconds

WOD

AMRAP 20:
200 Meter Run, 3 Box Jumps, 3 Power Cleans
200 Meter Run, 6 Box Jumps, 6 Power Cleans
200 Meter Run, 9 Box Jumps, 9 Power Cleans
…
[Add 3 Box Jumps + Power Cleans Each Round]

Barbell: 95/135M-75/105

 

WORKOUT BRIEF

DESCRIPTION

  • Today’s workout will test power, accuracy, and endurance over a longer time domain
  • The box jumps and power cleans will climb by 3 reps each round, while the runs remain at 200 meters
  • Your score will be total reps completed at the end of 20 minutes
  • Score each 200 meter run as [1 rep]
  • See below for a scoring reference:
  • Finish 3’s: 7 Reps
  • Finish 6’s: 19 Reps
  • Finish 9’s: 37 Reps
  • Finish 12’s: 61 Reps
  • Finish 15’s: 91 Reps
  • Finish 18’s: 127 Reps
  • Finish 21’s: 169 Reps
  • Finish 24’s: 217 Reps
  • Finish 27’s: 271 Reps

POWER CLEANS

  • Looking to move a light-moderate load for the lone barbell movement
  • This should be a weight that you can complete for 20+ reps unbroken when fresh
  • Within the workout, we’re likely opting for smaller sets and/or fast singles

BOX JUMPS

  • Jump up to the box for this station to be considered RX
  • Stand to full extension on top of the box to finish each rep

 

MODIFICATIONS

200 METER RUN

  • 250 Meter Row
  • 500 Meter Bike Erg
  • 200 Meter Ski Erg
  • 12/9 Calorie Assault or Echo Bike
  • 20/14 Calorie Schwinn Bike
  • 150 Meter Trueform or Air Runner
  • 15 Shuttle Runs [10 Meters]

BOX JUMPS

  • Lateral Hops Over Barbell (2x Reps)
  • Line Hops (2x Reps)
  • Box Step-ups
  • Double Unders (3x Reps)
  • Single Unders (5x Reps)
  • Jumping Lunges (2x Reps)
  • Reverse Lunges (2x Reps)

POWER CLEANS

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

 

STRATEGY + WOD

GENERAL

  • While the rounds will move quickly at the start of the workout, it’s important to keep the overall picture in mind
  • With 20 minutes of work ahead, don’t let the short opening rounds trick you into a pace that is too aggressive
  • Set yourself up nicely for the double digit rounds with a controlled pace on the single digit rounds

POWER CLEANS

  • The cleans today are likely best completed as a combination of touch-and-go sets and fast singles
  • During the smaller rep rounds, touch-and-go sets are very manageable
  • As the reps climb higher, you may find quick singles are more sustainable
  • Combining these two plans can also be helpful
  • For Example: In the set of 12, you may opt to complete 6 touch-and-go reps + 6 fast singles
  • This approach can quickly get you deep into each set before going with singles
  • Choose the option that keeps you moving forward most consistently on the barbell

RUN & BOX JUMPS

  • Simply look to keep the feet moving as much as possible on these two stations
  • The goal here is to move at a pace that sets you up to thrive on the barbell
  • We’ll always be moving on these two stations, so find a speed that allows you to also stay moving on the power cleans that follow

AFTER PARTY

Body Armor

3 Supersets:
Max Effort DB or BB Floor Press
50 Banded Pull-Aparts or 10-20 DB Front Raises

Rest as Needed Between Sets

WORKOUT VARIATIONS

HOME GYM

AMRAP 20:
200 Meter Run
3 Over-and-Back Hops Over Dumbbell
3 Double Dumbbell Power Cleans 35/50
200 Meter Run
6 Over-and-Back Hops Over Dumbbell
6 Double Dumbbell Power Cleans 35/50
…
[Add 3 Hops + Power Cleans Each Round]