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 Β 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