We are loving these outside WOD’s and are so happy to see your faces! Below is the schedule for the week.
MONDAY 7/6
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
WOD IN THE GERSTLE PARK- 5:30PM
TUESDAY 7/7
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
ZOOM 5:30PM STRETCHY TYME 6:20PM
WEDNESDAY 7/8
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
WOD IN THE GERSTLE PARK- 5:30PM
THURSDAY 7/9
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
ZOOM 5:30PM STRETCHY TYME 6:20PM
FRIDAY 7/10
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
WOD IN THE GERSTLE PARK- 5:30PM
SATURDAY 7/11
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
30 Seconds
Easy Run
PVC Pass Throughs
Active Samson
Moderate Run
PVC Overhead Squats
Push-up to Down Dog
Faster Run
PVC Overhead Squats (More Narrow)
Straight Leg Sit-ups
MOBILITY
Couch Stretch: 45 Seconds Each Side
Pike Stretch: 1 Minute
Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
WOD
Toes to Barbell or Dumbbell
Power Snatches 65/95 M-55/85 or *DB P. Snatches
Directly Into…
9-15-21:
Run (200, 300, 400M)
Overhead Squats 65/95 M-55/85 or Single *DB OHS or DB Goblet Squat
WORKOUT BRIEF
DESCRIPTION
- This balanced two-part workout features gymnastics, weightlifting, and cardio components
- You’ll complete all the reps of the 21-15-9 couplet before advancing to the 9-15-21 couplet
- There is no rest between couplets – you’ll move right into the Run following your last power snatch
- Your score is the total time it takes to complete the 180 reps
- The intended time range for this workout is between 10-20 minutes
BARBELL MOVEMENTS
- Both barbell movements are designed to be fairly light
- When fresh, you should be able to complete 21+ reps unbroken
- We’re ideally using one barbell weight for both lifts, based on the movement that is more challenging for you
- If you’re on the fence about weights, lean towards the lighter side
MODIFICATIONS
TOES TO BARBELL
- Reduce Reps
- 15-12-9
- 12-9-6
- 9-6-3
- Toes to Bar
- Knees to Elbows/Chest/Waist
- Toe Raises
- Tuck Ups
Run
- Equal Calories Assault 21-15-9
- Equal Calorie Row
- Ski Erg [15-12-9]
- Schwinn Bike [30-20-10]
- Equal Reps 10-Meter Shuttle Runs
- Equal Calorie Air Runner
POWER SNATCH
- Single Dumbbell Power Snatch (30-20-10)
- Slamballs (30-20-10)
- Odd Object Ground to Overhead (30-20-10)
OVERHEAD SQUATS
- Single Dumbbell Overhead Squat (30-20-10)
- Single Dumbbell Goblet Squat (30-20-10)
- Odd Object Goblet Squats (30-20-10)
STRATEGY + WOD
PART 1
- The first couplet of todays workout will challenge the grip, shoulders, and lungs
- With some interference and big ranges of motion, manageable sets from the beginning will likely be the best option on both movements
- The best thing we can do in the opening set of 21 is set ourselves up for a great set of 15
- The middle round tends to be the most challenging, so set your sights on thriving through those 30 total reps
- Consider the following options for each round:
- Round of 21:
- 1 Set: 21
- 2 Sets: 12-9
- 3 Sets: 7-7-7
- 4 Sets: 6-5-5-5
- 5 Sets: 5-4-4-4-4
- Round of 15:
- 1 Set: 15
- 2 Sets: 8-7
- 3 Sets: 5-5-5
- 4 Sets: 4-4-4-3
- 5 Sets: 3-3-3-3-3
- Round of 9:
- 1 Set: 9
- 2 Sets: 5-4
- 3 Sets: 3-3-3
- 4 Sets: 3-2-2-2
PART 2
- The final couplet today is all about the overhead squats
- The first priority, since dropping the bar means more power snatches, is big sets of overhead squats
- If big sets will be no problem for you, part 2 comes down to how fast you can move on the bike while still holding big sets
- If big sets will be challenging, see if you can slow down the bike a touch to maximize your ability on the barbell
- You’ll always be moving forward on the bike, but if the bar is on the ground, there is no forward progress
- See if you can limit your overhead squats to 1 break max per round
- Consider the following options:
- Round of 21:
- 1 Set: 21
- 2 Sets: 12-9
- Round of 15:
- 1 Set: 15
- 2 Sets: 8-7
- Round of 9:
- 1 Set: 9
- 2 Sets: 5-4
AFTER PARTY
3 RNDS