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