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

____________________

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

Plate Hops
Glute Bridges
Down Dog

Plate Romanian Deadlifts
Glute Bridges (Feet on Plate)
Shoulder Taps

Plate Ground to Overhead
Glute Bridge Walkouts
Push-up to Down Dog

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY

Front Rack Stretch: 40 Seconds

Barbell Straddle Stretch: 40 Seconds

Wrist Stretch: 40 Seconds

 

 

Barbell Complex

Build to a Heavy Complex:
3 Deadlifts
3 Hang Power Cleans
3 Push Jerks

“DT”

5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 105/155 M- 80/115

 

WORKOUT BRIEF

DESCRIPTION

  • “DT” is a Hero Workout
  • This all barbell workout focuses on cycling a moderate weight for higher reps
  • The intended time range for this piece is between 5-10 minutes
  • Before our conditioning piece, we’ll build to a heavy barbell complex with the same movements
  • This gives athletes a chance to practice the movements, build in weight, and get a better idea of what weight is right for them in “DT”
  • We’ll choose our barbell weight based off the Hang Power Cleans or Push Jerks
  • This should be a load that allows you to complete the Hang Power Cleans within 2-3 sets and the Push Jerks unbroken during the workout

MODIFICATIONS

DEADLIFTS

  • Double Dumbbell Deadlifts
  • Single Dumbbell Deadlifts
  • Odd Object Deadlifts
  • Single Kettlebell Deadlifts (Between Legs)

HANG POWER CLEANS

  • Double Dumbbell Hang Power Cleans (Bells Outside of Legs)
  • Single Dumbbell Hang Power Cleans
  • Odd Object Power Cleans
  • Russian Kettlebell Swings

PUSH JERKS

  • Double Dumbbell Shoulder to Overhead
  • Single Dumbbell Shoulder to Overhead
  • Odd Object Shoulder to Overhead
  • Full Kettlebell Swings

STRATEGY + WOD

GENERAL

  • With one barbell and three movements, we want to point out a few places to break for maximum efficiency
  • The first time is after the 11th deadlift
  • You can utilize a mixed grip for 11 deadlifts to save the forearms before dropping and assuming the hook grip, which will be more beneficial for the hang power cleans
  • You can then complete the 12th deadlift with the hook grip and immediately transition into the hang power cleans
  • The second place to break is after the 8th hang power clean
  • After this short break, complete the 9th hang power clean before holding on for all 6 push jerks unbroken

HANG POWER CLEANS

  • In order to preserve pulling capacity, breaking the hang power cleans into consistent sets from the beginning will be a wise choice
  • This should be something that you feel you can maintain for all 5 rounds
  • Whether it is 4-4-1 or 8-1, all we are looking for is consistency
  • This workout is largely hang power cleans, so managing these properly sets you up for overall success

DEADLIFTS

  • Before getting to the hang power cleans, we’ll tackle the deadlifts
  • Although the easier movement, you can set yourself up for good hang power cleans and catch your breath by breaking these up a few times
  • 11-1, 6-5-1, and 4-4-3-1 are options

PUSH JERKS

  • As to avoid doing any extra hang power cleans, we can aim to complete the push jerks unbroken
  • Taking the extra rest before the last hang power clean into the first push jerk in order to complete those unbroken is encouraged

AFTER PARTY

Midline

3 Giant Sets: :30 Seconds each

Bicycle

Russian Twist

Side Crunches (Right)

Side Crunches (Left)

Rest 2 Minutes Between Sets

WORKOUT VARIATIONS

HOME GYM

5 Rounds:
12 Double Dumbbell Deadlifts
9 Double Dumbbell Hang Power Cleans
6 Double Dumbbell Push Jerks

Dumbbells: 35/50