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