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\
WOD
For Time:
1 Mile Run
30 Box Jumps 20/24
30 Deadlifts 135/185 M 95/140
800 Meter Run
20 Box Jumps
20 Deadlifts
400 Meter Run
10 Box Jumps
10 Deadlifts
GENERAL WARM-UP
2 Rounds
30 Seconds Plate Hops
30 Seconds Plate Romanian Deadlifts
30 Seconds Box Step-ups
30 Seconds Push-up to Down Dog
30 Seconds Glute Bridge Walkouts
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Box Supported Calf Stretch: 1 Minute
Barbell Assisted Straddle Stretch: 1 Minute
DESCRIPTION
- There is a little something for everyone in this balanced chipper workout that includes cardio, gymnastics, and weightlifting movements
- This descending rep-scheme piece is designed to be on the longer side
- The intended time range is around 25-30 minutes
DEADLIFTS
- The bar is designed to be on the lighter side of moderate
- This should be a weight that you can cycle for 30+ unbroken reps when fresh
- If you completed the deadlifts in Monday’s workout, lift about 80% of the weight you used there
BOX JUMPS
- Jump up to the box for “RX”
- These are standard box jumps, so we’ll stand to full extension on top of the box
- We recommend jumping or stepping down over the riskier rebounding option
RUN
- See all the way down the page for running “modifications”
STRATEGY + WOD
BOX JUMPS & RUN
- Cycle time can have a huge impact on box jumps
- Just a couple seconds difference over the course of 105 total reps can be significantly different in terms of finish time
- Below is an example between a 4 second average per rep vs. a 6 second average per rep
- 4 Second Average Per Jump: 420 Seconds (7 Minutes)
- 6 Second Average Per Jump: 630 Reps (10.5 Minutes)
- Knowing that every second makes a difference with high-rep movements like this, move with a purpose while breathing through each set of box jumps
- With runs coming before, move at a speed that supports a faster cycle time on the box
DEADLIFTS
- While the weight isn’t that heavy, the high reps will provide a big challenge
- The goal here is to break before your pull starts to slow and before your muscles start to excessively burn
- This will allow you to come back for the next set quickly
AFTER PARTY
Body Armor
3 Giant Sets:
10-20 Second Single Arm Dumbbell Row Static Hold (top)
14 Single Legged Dumbbell Deadlifts (7 Each)
14 Single Arm Arnold Presses (7 Each)
WORKOUT VARIATIONS
HOME GYM
For Time:
1 Mile Run
30 Sit-ups
30 Double Dumbbell Deadlifts 35/50
800 Meter Run
20 Sit-ups
20 Double Dumbbell Deadlifts
400 Meter Run
10 Sit-ups
10 Double Dumbbell Deadlifts
MODIFICATIONS
1 MILE RUN
- 2,000 Meter Row
- 1,600 Meter Ski Erg
- 4,000 Meter Bike Erg
- 100/75 Calorie Assault or Echo Bike
- 150/120 Calorie Schwinn Bike
- 1,200 Meter Air Runner or Trueform
800 METER RUN
- 1,000 Meter Row
- 2,000 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]
400 METER RUN
- 500 Meter Row
- 1,000 Meter Bike Erg
- 400 Meter Ski Erg
- 25/18 Calorie Assault or Echo Bike
- 40/28 Calorie Schwinn Bike
- 300 Meter Trueform or Air Runner
- 30 Shuttle Runs [10 Meters]
BOX JUMPS
- Jumping Lunges (50-35-20)
DEADLIFTS
- Double Dumbbell Deadlifts
- Single Dumbbell Deadlifts
