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
20 Seconds Each
Jog Around Boxes
Active Spidermans
Slow Air Squats
Side Shuffle Around Boxes (15 Seconds Each Direction)
Mountain Climbers
Lateral Squats
Butt Kickers Around Boxes
Frog Hops
Box Step-ups (Low Box)
High Knees Around Boxes
Push-up to Down Dog
Lateral Box Step-overs (Lower Box)
High Skip Around Boxes
Slow Burpees
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
Pigeon Pose on Box: 45 Seconds Each Side
Ankle Rocks on Box: 30 Seconds Each Side
WOD
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
12 Front Squats 85/115 M-65/95
6 Burpee Box Jump 20/24
Rest 5 Minutes
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
9 Front Squats 95/135M-75/105
6 Burpee Box Jumps
Rest 5 Minutes
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
6 Front Squats 105/155 M- 80/115
6 Burpee Box Jumps
WORKOUT BRIEF
DESCRIPTION
- We’ll work for 5 minutes, then rest for 5 minutes in these 3 fast-paced intervals
- Each interval begins with a “buy-in” 400 meter run
- This run only happens once to start each interval
- In the remaining time, you’ll complete as many rounds and reps as you can of front squats and burpee box jump overs
- The runs should take around 2 minutes or less to complete, giving you about 3 minutes to work through the inside work
- If you’re short on equipment, stagger athletes on opposite 5-minute intervals
FRONT SQUATS
- The weight starts low and the reps start high in the first interval
- From there, the weight will increase and the reps will decrease
- This ideally allows you to complete a similar (rounds + reps) score with each interval
- These should all be weights and rep schemes that you are comfortable completing unbroken today
- The bar will be taken from the floor, not a rack
- You are allowed to squat clean the first rep of each set
BURPEE BOX JUMPS
- We’ll face the box in the burpee instead of moving laterally
- You can jump-up or step-up out of the burpee, but should jump onto the box
MODIFICATIONS
400 METER RUN
- 500 Meter Row
- 1,000 Meter Bike Erg
- 400 Meter Ski Erg
- 25/18 Calorie Assault or Echo Bike
- 40/28 Calorie Schwinn Bike
- 300 Meter Trueform or Air Runner
- 30 Shuttle Runs [10 Meters]
BURPEE BOX JUMPS
- 9 Bar Facing Burpees
- 12 Burpees
FRONT SQUATS
- Double Dumbbell Front Squats (Equal Reps)
- Single Arm Dumbbell Front Squats (2x Reps)
- Dumbbell Goblet Squats (2x Reps)
- Odd Object Front Squats (2x Reps)
- Medicine Ball Squat Cleans (2x Reps)
- Jumping Air Squats (2x Reps)
- Wallballs (2x Reps)
- Air Squats (3x Reps)
STRATEGY + WOD
GENERAL
- With 5 minutes on and 5 minutes off, look to move with a purpose through these intervals
- Anytime there is rest built in, the goal is to avoid resting during the work portion
- Since the effort is 5 minutes long, there will still be some pacing involved
- The two places we’ll always be able to move today are the buy-in run and burpee box jump overs
- The station that we would likely have to stop on is the front squats
- That being said, look to maximize your time spent moving on the barbell
- Find a pace on the run and box that allows you to hold onto the front squats for ideally unbroken sets
- After finishing the first interval, you can use your score to guide your effort for the final two efforts
- With the reps slightly decreasing, look to keep your rounds + reps close from the first interval to the last
AFTER PARTY
3 RNDS
20 BB Side Bends – add weight if appropriate (10 each side)
10 SL BB DL (5 each leg)
20 Weighted Glute Bridges
WORKOUT VARIATIONS
HOME GYM
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
12 Single Dumbbell Front Squats 35/50
6 Dumbbell Facing Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
9 Double Dumbbell Front Squats 35/50
6 Dumbbell Facing Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
6 Double Dumbbell Hang Squat Cleans 35/50
6 Dumbbell Facing Burpees