The 2021 CrossFit Open is coming, join in the 3 weeks of fun by registering at https://games.crossfit.com/
We will hold officially judged workouts on Friday’s at 5pm and Sunday’s at 10am starting on March 12th.
*************************************
Overhead Squat
5 Sets of 5
“WOD”
AMRAP 15:
25 Overhead Squats 55/75 M45/75
20 Single Dumbbell Hang Clean and Jerks 35/50 M25/40
15 Toes to Bar/ Toes to Barbell
GENERAL WARM-UP
30 Seconds Each
PVC Straight Leg Swings (15 Seconds Each Side)
PVC Around the Worlds (15 Seconds Each Side)
PVC Lat Stretch
PVC Cuban Press
PVC Pass Throughs
PVC Overhead Squats
PVC Sotts Press
PVC Arch Hold
PVC Hollow Hold
PVC V-Ups
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
AFTER PARTY
3 RDNS
WORKOUT VARIATIONS
HOME GYM
AMRAP 15:
25 Goblet Squats 35/50 M25/40
20 Single Dumbbell Hang Clean and Jerks 35/50 M25/40
15 Toes to Dumbbell
MODIFICATIONS
OVERHEAD SQUATS
- Front Squats
- Single Dumbbell Overhead Squats
- Single Dumbbell Front Squats
SINGLE DUMBBELL HANG CLEAN AND JERKS
- Kettlebell Swings
TOES TO BAR
- Reduce Reps
- Feet as High as Possible
- Knees to Elbows/Chest/Waist
- 30 AbMat Sit-ups
- Equal Reps Weighted AbMat Sit-ups
*************************************
All outdoor classes are also available via Zoom!
MONDAY
Outdoor & Zoom- 5, 6, 7 & 8AM
Zoom Only- 9AM
Outdoor & Zoom – 5 & 6PM
TUESDAY
Outdoor & Zoom- 6, 7 & 8AM
Zoom Only- 9AM
Outdoor & Zoom – 5 & 6PM
WEDNESDAY
Outdoor & Zoom- 5, 6, 7 & 8AM
Zoom Only- 9AM
Outdoor & Zoom – 5 & 6PM
THURSDAY
Outdoor & Zoom- 6, 7 & 8AM
Zoom Only- 9AM
Outdoor & Zoom – 6PM
FRIDAY
Outdoor & Zoom- 6, 7 & 8AM
Zoom Only- 9AM
SATURDAY
Outdoor & Zoom- 8 & 9AM
Register for Concrete Jungle Gym-: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219783&k_class_tab=24782
Log in for ZOOM- Meeting Password- 214698
https://zoom.us/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09