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

21-15-9:
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

* if using a single DB, complete reps of 30-20-10

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

8 Weight Bulgarian Split Squat -each leg
8 Jumping Bulgarian Split Squat -each leg
Complete all 16 reps on one side before alternating