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 Each

Easy Run
Easy Single Unders
PVC Pass Throughs

Moderate Run
Quick Single Unders
PVC Straight Leg Swings (15 Seconds Each)

Faster Run
High Single Unders
PVC Overhead Squats

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

Warrior Squats: 1 Minute

PVC Sotts Press: 1 Minute

Β 

Β BARBELL FUN

3-Position Power Snatch

Build to a Heavy Complex

WOD

AMRAP 10:
800 M Run
100 Double Unders

Time Remaining:
Max Power Snatches 85/115 M-65/95

 

WORKOUT BRIEF

DESCRIPTION

  • Today’s 2-part workout has a Power Snatch focus
  • We’ll start by working the 3-positions of the power snatch in our Strength & Technique piece
  • These 3 positions are the high hang, hang, and floor
  • This 10-minute workout starts with a buy-in of bike Running and double unders
  • After finishing those 2 stations, you’ll complete as many power snatches as you can in the time remaining
  • Your score today is total completed power snatches
  • You can expect to have about 3-4 minutes to accumulate power snatches

POWER SNATCHES

  • We’ll move a light-moderate barbell for this station
  • This should be a load you can complete for 12+ unbroken reps when fresh
  • Within the workout, due to the time you’ll be moving, these will likely be completed as quick singles

DOUBLE UNDERS

  • Choose a number or variation that you can complete within 2 minutes

MODIFICATIONS

Run

  • 2,500/2,000 Meter Bike Erg
  • 50/35 Calorie Echo Bike
  • 60/45 Calorie Assault Bike
  • 1,200/1,000 Meter Row
  • 1,000 Meter Run or Ski Erg
  • 800 Meter Air Runner or Trueform

DOUBLE UNDERS

  • Reduce Reps
  • 2 Minutes of Practice (100 Reps Max)
  • 150 Single Unders (1.5x)
  • Double Taps (Equal Reps)
  • Line Hops (Equal Reps)
  • Over-and-Back Dumbbell Hops (1/2 Reps)

POWER SNATCH

  • Alternating Dumbbell Power Snatches
  • Double Dumbbell Snatch
  • Devil’s Press
  • Odd Object Ground to Overhead
  • Slamballs
  • Kettlebell Swings

STRATEGY + WOD

DOUBLE UNDERS

  • Today may be a good opportunity to try and clear this movement with larger sets
  • Even if you become fatigued from the rope, you’re likely completing singles on the barbell following the 100 double unders
  • Singles on the power snatches will allow you to catch your breath from these larger sets
  • Consider the following options to get to 100 reps:
  • 1 Set: 100
  • 2 Sets: 50-50
  • 3 Sets: 40-30-30
  • 4 Sets: 25-25-25-25
  • 5 Sets: 20-20-20-20-20

POWER SNATCHES

  • The most sustainable approach once you get to the barbell will likely be quick singles
  • The biggest difference maker in the long run with quick singles is how fast you start the next rep
  • Letting the bar bounce all over the floor can eat up valuable time
  • Having some control of the bar to the ground can help you get your hands back on it quickly for the next rep
  • Keep your feet close to the bar and find a speed between reps that you are able to sustain until the end of the workout

AFTER PARTY

Midline

3 Giant Sets:
:30 Seconds Side Plank (Left)
:30 Seconds Side Plank Β (Right)
Max Holow Hold

Rest 2 Minutes Between Sets

WORKOUT VARIATIONS

HOME GYM

AMRAP 10:
800 Meter Run
100 Double Unders

Time Remaining:
Max Double Dumbbell Power Snatches (50’s/35’s)