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
____________________
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
Easy Run
Single Unders
Glute Bridges
Moderate Run
Single Unders
Single Leg Glute Bridges (15 Seconds Each)
Faster Run
Single Unders
Glute Bridge Walkouts
MOBILITY
Pigeon Pose: 1 Minute Each Side
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Deadlift
Build to Heavy Sets of 5-4-3
- If you do not have a Barbell, we will do 10-12 Single Leg DB or KB Deadlifts each side working control and balance for 3 rnds
WOD
AMRAP 15:
60 Double Unders
400 M Run or 30/24 Calorie Row
15 Deadlifts 155/225- M110/165
WORKOUT BRIEF
DESCRIPTION
- Today’s day of training will feature deadlifts in both the strength and conditioning components
- We’ll start by building to heavy sets of 5-4-3 in the strength piece
- Your score at the end of the 15 minutes is total rounds and reps
- The intended scoring range for this workout is 2+ to 3+ rounds [4-6 Minute Rounds]
DOUBLE UNDERS
- Choose a variation or a rep number that allows you to clear this station in right around 1 minute
- You could reduce the reps to something like 45 or 30, go with single unders, or spend 60 seconds practicing double unders
- See further down the page for a full list of subs
DEADLIFTS
- Choose a moderate weight barbell for this station that you could cycle for 21+ reps unbroken when fresh
- Within the workout, this should be a load that allows you to clear the 15 reps within 2-4 quick sets
DEADLIFT
- We’ll have 15 minutes to build to a heavy set of 5, heavy set of 4, and heavy set of 3
- If you do not have a Barbell, we will do 10-12 Single Leg DB or KB Deadlifts each side working control and balance
- To stay on track with time, consider the following approach:
- 3 Warm-up Sets
- 3 Sets of 5
- 2 Sets of 4
- 1 Set of 3
- This approach works out to 1 set roughly every 2 minutes, which gets the work completed within the 15 minute time frame
MODIFICATIONS
DOUBLE UNDERS
- Reduce Reps
- 1 Minute of Practice
- 120 Single Unders
- 30 Over-and-Back Dumbbell Hops
- 60 Line Hops
- 60 Double Taps
RUN
- 21/15 Calorie Assault Bike or Echo Bike
- Equal Calorie Bike Erg
- 15/12 Calorie Ski Erg
- 30/24 Calorie Row
- 300 Meter Air Runner or Trueform
- Equal Reps 10-Meter Shuttle Runs
DEADLIFTS
- Double Dumbbell Deadlifts
- Single Dumbbell Deadlifts (10 Each Side)
- Odd Object Deadlifts
STRATEGY + WOD
DOUBLE UNDERS & DEADLIFTS
- Maintaining a smooth flow to your workout doesn’t mean you have to go completely unbroken on every movement
- Instead, it means that the speed you decide on from the beginning is the one you see yourself being able to hold until the time is up
- Consider what break-up strategy you find most sustainable on both these movements for roughly 3-4 rounds of work
- Double Unders:
- 1 Set: 60
- 2 Sets: 30-30
- 3 Sets: 20-20-20
- 4 Sets: 15-15-15-15
- 5 Sets: 20-10-10-10-10
- Deadlifts:
- 1 Set: 15
- 2 Sets: 8-7
- 3 Sets: 5-5-5
- 4 Sets: 4-3-3-3
- 5 Sets: 3-3-3-3-3
