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
Warmup Run
400 Meter Easy Jog
30 Seconds Each
Box Step-ups
Russian Baby Makers
Single Kettlebell Deadlifts (Between Legs)
Lateral Box Step-overs
Slow Air Squats
Russian Kettlebell Swings
Box Jumps with Step Down
Medicine Ball Squats
Full Kettlebell Swings
Performed with Light Kettlebell & Workout Weight Ball
MOBILITY
Child’s Pose on Box: 1 Minute
Kettlebell Squat Hold: 1 Minute
WOD
3 Rounds For Time:
1 Round of “Kelly”
1 Round of “Helen”
WORKOUT BRIEF
DESCRIPTION
- Today’s workout combines “Kelly” and “Helen” – 2 classic benchmark workouts
- 1 Round of “Kelly”:
400 Meter Run
30 Wallballs
30 Box Jumps - 1 Round of “Helen”:
400 Meter Run
21 Kettlebell Swings
12 Pull-ups- we will do 12 KB BOR (R) 12 (L) - The intended time range here is between 20-30 minutes
BOX JUMPS
- These are regular box jumps, so we’ll stand to full extension at the top of each rep
- Jump up to the box to complete this station as prescribed
- While you are allowed to rebound these box jumps, we highly recommend stepping down or jumping down when training to avoid injury
WALLBALLS
- Choose a weight that you can complete for 50+ reps unbroken when fresh
- We will throw to an invisible target
KETTLEBELL SWINGS
- Choose a load that you can complete with 1 break max within the workout
- These are full swings, finishing all the way overhead
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]
PULL-UPS
- Reduce Reps
- Banded Pull-ups
- Strict Pull-ups (7)
- Ring Rows
- Jumping Pull-ups
- Inverted Bar Rows
- Renegade Rows (Equal Reps)
- Dumbbell Rows From Plank Position (Equal Reps Each Side)
- Barbell Bent Over Rows
- Double Dumbbell Bent Over Rows (2x Reps)
- Single Dumbbell Bent Over Rows (2x Reps Each Side)
- Odd Object Bent Over Rows (2x Reps)
KETTLEBELL SWINGS
- Single Arm Russian Dumbbell Swings
- Odd Object Ground to Overhead
- Single Arm Dumbbell Devil’s Press
- Single Arm Dumbbell Snatch
WALLBALLS
- Jumping Air Squats (50 Reps)
- Single Dumbbell Goblet Squats
- Medicine Ball Squat Cleans
STRATEGY + WOD
GENERAL
- There are a few approaches to this workout based on what movements you consider strengths:
- If you’re a good runner who struggles more with weightlifting and gymnastics, you’ll be most successful by pushing the runs and chipping away inside
- If you find the weightlifting and gymnastics more of a strength than running, you’ll thrive by going big inside and pacing the runs
- If you’re a fairly balanced athlete, holding one smooth pace across the board will likely be the best approach
- Playing to your strengths can allow you to create your own “intervals” within this longer workout
- There will be a place to “push” and a place to “move” for every athlete here
WORKOUT VARIATIONS
HOME GYM
3 Rounds:
1 Round of Dumbbell “Kelly”
1 Round of Dumbbell “Helen”
1 Round of Dumbbell “Kelly”:
400 Meter Run
30 Single Dumbbell Thrusters 35/50
30 Lateral Hops Over Dumbbell
1 Round of Dumbbell “Helen”:
400 Meter Run
21 Single Dumbbell Russian Swings 35/50
12 Pull-ups/ Bent Over Rows