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
Split Lunges (Left)
Active Samson
Straight Leg Sit-ups
Split Lunges (Right)
Inchworm to Push-ups
Hollow Hold
Lunges
Front Plank to Push-up Plank
Arch Hold
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Scorpion On Stomach:45s
Scorpion On Back: 45s
Up Dog: 30 Seconds
3 Rounds:
7 Deadlifts 85/115 M-65/95
7 Toes to Barbell
7 Push Presses 85/115 M-65/95
150′ Walking Lunge
3 Rounds:
7 Deadlifts 85/115 M-65/95
7 Toes to Barbell
7 Push Presses 85/115 M-65/95
150′ Walking Lunge
3 Rounds:
7 Deadlifts 85/115 M-65/95
7 Toes to Barbell
7 Push Presses 85/115 M-65/95
WORKOUT BRIEF
DESCRIPTION
- This balanced workout includes gymnastics, weightlifting, and mono-structural pieces
- You’ll complete all 63 reps before advancing to the lunges
The workout flows like this:
7 Deadlifts + 7 Toes to Bar + 7 Push Press
7 Deadlifts + 7 Toes to Bar + 7 Push Press
7 Deadlifts + 7 Toes to Bar + 7 Push Press
150′ Walking Lunge
7 Deadlifts + 7 Toes to Bar + 7 Push Press
7 Deadlifts + 7 Toes to Bar + 7 Push Press
7 Deadlifts + 7 Toes to Bar + 7 Push Press
150′ Walking Lunge
7 Deadlifts + 7 Toes to Bar + 7 Push Press
7 Deadlifts + 7 Toes to Bar + 7 Push Press
7 Deadlifts + 7 Toes to Bar + 7 Push Press
- The intended time range for this piece is between 12-20 minutes
BARBELL MOVEMENTS
- The barbell movements today are designed to be completed ideally unbroken
- Use one weight for both lifts based off the more challenging movement – the push press
- This should be a light-moderate load that you can complete for 21+ reps unbroken when fresh
- The deadlift will feel relatively light compared to the push press
- Note that there is no re-bend of the knees after extension in the push press
TOES TO BAR
- Choose a number for toes to bar that you can complete ideally unbroken throughout the workout
- If you’re on the fence about 7 unbroken reps, consider reducing the reps or choosing a variation from “modifications”
MODIFICATIONS
TOES TO BAR
- Reduce Reps
- Feet as High as Possible
- Knees to Elbows, Chest, Waist
- Strict Toes to Bar (4)
- Toe Raises
- GHD Sit-ups
- Weighted AbMat Sit-ups
LUNGES
- 600/400 Meter Run or Ski Erg
- 1200/800 Meter Bike Erg
- 40/30 Calorie Assault or Echo Bike
- 60/40 Calorie Schwinn Bike
- 500/350 Meter Air Runner or Trueform
- 700/500 M Row
DEADLIFT
- Double Dumbbell Deadlifts
- Single Dumbbell Deadlifts
- Odd Object Deadlifts
- Single Kettlebell Deadlifts (Between Legs)
PUSH PRESS
- Double Dumbbell Push Press
- Single Dumbbell Push Press
- Odd Object Push Press
- Hand Release Push-ups
AFTER PARTY
3 RNDS
Max Rep Push-ups
WORKOUT VARIATIONS
HOME GYM
3 Rounds:
7 Double Dumbbell Deadlifts 35/50
7 Toes to Dumbbell
7 Double Dumbbell Push Presses
150′ Walking Lunge
3 Rounds:
7 Double Dumbbell Deadlifts
7 Toes to Dumbbell
7 Double Dumbbell Push Presses
150′ Walking Lunge
3 Rounds:
7 Double Dumbbell Deadlifts
7 Toes to Dumbbell
7 Double Dumbbell Push Presses