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
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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
Easy Single Unders
Slow Air Squats
Seated Strict Press
Quick Single Unders
Down Dog
Faster Air Squats
High Single Unders
Inchworm to Push-up
Jumping Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Child’s Pose – 1 Min
Scorpion Face Down and Face Up- 45s each
Strict Press
Build to a Moderate Set of 3
WOD
AMRAP 15:
30 Strict Presses 55/75 M 45/75
30 Double Unders
30 Thrusters
30 Double Unders
WORKOUT BRIEF
DESCRIPTION
- Today’s 2-part session will focus primarily on the strict press
- We’ll start out by building to a Moderate Set of 3 strict press from the rack
- The goal here is to move well and get above the weight we’re using in the workout without maxing out
- A triplet conditioning workout follows the strength piece
- The intended scoring range for this piece is 2+ to 4 rounds
STRICT PRESS
- Choose lighter weights for both of these movements that you are capable of completing 30+ unbroken reps when fresh
- Within the workout, this should be a load that allows for no more than 5 sets on any round
DOUBLE UNDERS
- The rep number here is meant to be on the lower side
- This should be a number or variation that can be cleared in around 30-45 seconds each round
- See “modifications” for more options
STRICT PRESS
- Athletes will have 15 minutes to build to a moderate set of 3 strict presses
- The barbell will come out of the rack for this piece
- The ceiling on the strict press is not as high as other lifts due to the strict nature of the movement
- For this reason, smaller weight jumps will likely be the best option
- Start light and gradually build up to something that looks good for 3 reps
- Using all 15 minutes instead of reaching their max in 8 minutues will make ensure they get enough rest between sets
MODIFICATIONS
STRICT PRESS
- Single Dumbbell Strict Press
- Single Dumbbell Goblet Strict Press
- Odd Object Strict Press
- Push-ups
DOUBLE UNDERS
- Reduce Reps
- 45 Single Unders
- 45 Seconds of Practice
- Double Taps (Equal Reps)
- Line Hops (Equal Reps)
- Over-and-Back Dumbbell Hops (1/2 Reps)
THRUSTERS
- Jumping Air Squats (50 Reps)
- Single Dumbbell Goblet Squats
- Medicine Ball Squat Cleans
STRATEGY + WOD
STRICT PRESS
- Once strict presses go, they go
- After excess fatigue, it takes a good amount of rest for these to come back
- While we’re capable of completing big sets, we want to stay smooth through the later rounds
- Breaking these up before your press starts to slow down will help you maintain
- It may seem conservative early on, but can pay off later
- Consider the following options:
- 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
THRUSTERS
- While we do get the legs involved, the shoulder fatigue from the strict press will likely be the most challenging part of this movement
- Getting a big jump with the lower body will be helpful in taking some strain off the upper body
- Working through smaller chunks here will likely be the best option:
- 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
DOUBLE UNDERS
- The double unders essentially bridge the gap between the two pressing movements
- Choose a break-up plan that allows you to best thrive on the wallballs and strict press
- If you know you’re breaking up the movements that follow a lot, you may want to go big on the rope
- If you know you’re trying to go bigger on the movements that follow, you may benefit from smaller sets on the rope
- Somewhere between 1-3 quick sets will likely be best:
- 1 Set: 30
- 2 Sets: 15-15 or 20-10
- 3 Sets: 10-10-10 or 12-10-8
AFTER PARTY
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
- Hamstrings
- Quads
- Glutes
- Upper Back
WORKOUT VARIATIONS
HOME GYM
AMRAP 15:
30 Single Arm Dumbbell Strict Presses 35/53
30 Double Unders
30 Single Arm Dumbbell Bent Over Rows 35/53
30 Double Unders
15 Each Side on Dumbbell Movements