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

Run Warmup

400 Meters Easy

30 Seconds Each

Active Spidermans
Hollow Hold
Barbell Strict Press

Inchworm to Push-ups
Arch Hold
Barbell Push Press

Shoulder Taps
Air Squats
Barbell Push Jerks

MOBILITY

Pec Stretch On Wall: 40 Seconds Each Side

Child’s Pose: 40 Seconds

Squat Hold: 40 Seconds

WOD

2 Rounds For Time:
20 Push Jerks 95/135M-75/105
4 Rounds of “Cindy”
800 Meter Run

 

WORKOUT BRIEF

DESCRIPTION

  • This medium to long range workout combines gymnastics, weightlifting, and mono-structural components
  • The mix of movements, while challenging, will allow for minimal rest over the 2 rounds
  • The rest is minimal due to the light-moderate weight barbell, constant rotation of muscle groups in Cindy, and the nature of running
  • The intended time range for this workout is between 15-25 minutes

PUSH JERKS

  • Choose a light to moderate weight barbell that you could complete for 20+ unbroken reps when fresh
  • Within the workout, we’re looking for these 20 reps to be cleared in 1-3 quick sets
  • The bar will start on the ground and you’ll clean it to the front rack for the first rep of each set
  • These should be completed as Push Jerks instead of Push Presses – you must receive overhead with a slight knee bend

CINDY

  • 1 Round of “Cindy” is 5 pull-ups, 10 push-ups, and 15 air squats
  • Choose a rep number or variation for the upper body movements that allows you to complete them in 1-2 sets within the workout

RUN

  • See further down the page for 800 meter run substitutions

 

MODIFICATIONS

PULL-UPS

  • Reduce Reps
  • Banded Pull-ups
  • Ring Rows
  • Strict Pull-ups (3)
  • Inverted Bar Rows
  • Dumbbell Rows From Plank Position (Equal Reps Each Side)
  • Barbell Bent Over Rows (Equal Reps)
  • Double Dumbbell Bent Over Rows (2x Reps)
  • Single Dumbbell Bent Over Rows (2x Reps Each Side)
  • Odd Object Bent Over Rows (2x Reps)

PUSH-UPS

  • Reduce Reps
  • Elevate Hands to Box or Bench
  • Knee Push-ups

800 METER RUN

  • 1000 Meter Row
  • 1600 Meter Bike Erg
  • 800 Meter Ski Erg
  • 50/35 Calorie Assault or Echo Bike
  • 80/60 Calorie Schwinn Bike
  • 600 Meter Trueform or Air Runner
  • 60 Shuttle Runs [10 Meters]

STRATEGY + WOD

GENERAL

  • A 2-round workout is a great test of effective pacing
  • A goal today can be to keep you 1st round and 2nd round within 10-20 seconds of each other
  • Take a look at your time after finishing the first 800 meter run
  • Look to just about double up the time listed on the clock for your overall score

PUSH JERKS

  • Starting the workout with the push jerks and coming off the 800 meter run in the second round are nice incentives to push through larger sets
  • Breaking these up too much also means more power cleans and more time spent not moving
  • Look to get slightly outside of your comfort zone here without hitting a wall
  • Consider the following sets:
  • 1 Set: 20
  • 2 Sets: 10-10 or 12-8
  • 3 Sets: 8-7-5 or 10-5-5

“CINDY”

  • The most important movements in these 8 total rounds of “Cindy” are the pull-ups and push-ups
  • These are the stations that we really have the potential of getting stuck on
  • Taking 1 quick break from the beginning may be most consistent while preventing burnout
  • A quick 3-2 on the pull-ups and 5-5 on the push-ups will be common options here
  • Slowing down the air squats can give you more time to recharge the upper body

RUN

  • Run at a moderate pace for your opening 800 meters that allows you to thrive on the 20 push jerks that follow
  • It is better to run a touch slower in order to hang on for bigger sets on the barbell
  • Your second 800 is ideally completed at a faster pace than the first 800
  • It can be helpful here to try and increase your speed with each 200 meter stretch
  • The first 200 will be likely the slowest, as you’re just finishing out “Cindy”
  • As the distance remaining decreases, try to increase your pace

AFTER PARTY

Midline

3 Giant Sets:
20 Weighted AbMat Sit-Ups
25 AbMat Sit-ups (Unweighted)
30 Second Hollow Hold

Rest 2 Minutes Between Sets