Check out our outdoor and Zoom class schedule!
MONDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
TUESDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
WEDNESDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
THURSDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
FRIDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
SATURDAY
CONCRETE JUNGLE GYM- 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\
“Never Forget”
For Time:
Buy-In: 2001 Meter Row or Run
Directly Into…
4 Rounds:
9 Clusters 95/135M-75/105
11 Bent Over Rows
GENERAL WARM-UP
2 Rounds
30 Seconds Row
30 Seconds Squat to Stands
30 Seconds Hollow Hold
30 Seconds Single Leg Glute Bridges (Each Side)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Barbell Ankle Stretch: 45 Seconds
Wall Turn Back Stretch: 45 Seconds Each Side
DESCRIPTION
- Today’s workout honors those who lost their lives in the terrorist attacks of September 11th, 2001
- Each number has it’s own meaning:
- 2001 Meter Row: The Year
- 4 Rounds: The Number of Planes
- 9 Clusters: The Month
- 11 Bent Over Rows: The Day
- The workout begins with a buy-in on the rower, which only happens once
- The intended time range for this workout is between 20-30 minutes
CLUSTERS
- The Cluster, also known as the Squat Clean Thruster, is one of the most effective barbell movements due to its large range of motion
- Use a moderate load that will be completed as steady singles within the workout
- If we had to put a time to it, each set of 9 should be completed in 2 minutes or less
STRATEGY + WOD
ROW
- The buy-in row matters far less than the other two movements of the workout
- We won’t get “stuck” on the rower, as we’re always moving forward
- However, there is the possibility of getting “stuck” on both the clusters and BOR if we’re too fatigued from the rower
- Open up with a steady speed on the 2,001 meters than enables you to get to the barbell feeling fairly fresh
BENT OVER ROWS
- Big sets aren’t necessary to get these sets of 11 done quickly
- Instead of thinking about how many reps you’ll do, think about how long you’re resting between
- 11 singles can potentially be a lot faster than two sets of 6-5
- With 44 total reps paired with a lot of other pulling, consider small sets and small breaks throughout:
- 1 Set: 11
- 2 Sets: 6-5
- 3 Sets: 4-4-3
- 4 Sets: 3-3-3-2
- 5 Sets: 3-2-2-2-2
- 6 Sets: 2-2-2-2-2-1
- 11 Sets: Singles
CLUSTERS
-
- The clusters are likely the movement that will make the workout
- While singles are the most consistent approach across the board, the pace between singles can make your time to finish the 9 reps drastically faster or slower
- Try to stay close to the barbell in order to start the next rep fairly quickly
- The clusters will get the heart rate and legs firing, but the BOR that follow will bring allow both to rest a little bit
- Alternating between these two movements that are very different will allow you to bring the intensity for this station
AFTER PARTY
3 RNDS – 2 Min
10 V-Ups
10 Tuck Ups
10 Sit Ups
Max effort hollow hold in remaining time.
HOME GYM
For Time:
Buy-In: 2001 Meter Row or Run
4 Rounds:
9 Double Dumbbell Clusters 35/50 M25/40
11 Bent Over Rows
MODIFICATIONS
2001 METER ROW
-
-
- Equal Meter Run (To Maintain Number)
- Equal Meter Ski Erg (To Maintain Number)
- Equal Meters Any Bike (Add 2001 Meter Cash-Out)
-
9 CLUSTERS
-
-
- 9 Double Dumbbell Clusters (9)
- 9 Single Dumbbell Clusters (Each Arm)
-
11 BENT OVER ROWS
-
- 11 Banded Strict Pull-ups
- 11 Ring Rows (Feet Elevated)
- 11 Inverted Bar Rows
- 11 Renegade Rows
- 11 Double Dumbbell Plank Rows (Each Side)
- 11 Double Dumbbell Bent Over Rows
- 11 Single Dumbbell Bent Over Rows (Each Side)