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:
3,000 Meter Assault Bike
2,000 Meter Row (or 1 Mile Run if short on equipment)
100 Double Unders
50 Toes to Barbell
GENERAL WARM-UP
6 Minutes Easy
2 Minute Bike
2 Minute Row
1 Minute Single Unders
1 Minute AbMat Sit-ups
MOBILITY
Banded Hamstring Stretch: 1 Minute Each Side
Banded Pass Throughs: 45 Seconds
DESCRIPTION
- Today’s chipper workout incorporates all cardio and gymnastics movements
- We’re working these higher rep stations one time each
- We expect this workout to take around 18-25 minutes to complete
- If you’re short on machines, stagger heats by 6-8 minutes or start athletes on different machines
DOUBLE UNDERS
- If you have 75+ double unders unbroken when fresh, complete this station as written
- If you’re not there yet, reduce the reps or see how many you can complete in 3 minutes
- See “modifications” for a full list of options
TOES TO BARBELL
- If you have 20+ unbroken toes to bar when fresh, complete this station as written
- If you’re not there yet, reduce reps or choose a variation from “modifications”
- This is ideally a number or variation that can be completed in less than 5 minutes
STRATEGY + WOD
ASSAULT BIKE & ROW
- The goal on the two machines is to stay focused through these longer efforts
- Picking a number (wattage or pace) to zone in on can help you stay focused on your desired intensity
- Little changes in intensity can make a big difference across roughly 15 minutes of work on these machines
- These two stations will make up the majority of the workout, so maintaining your effort here is beneficial
- Find somewhere right between an easy pace and hard pace to sustain for these 5,000 meters
DOUBLE UNDERS & TOES TO BAR
- The last two movements of the workout are all about chipping through manageable sets
- With a lot of reps in a row, quick sets and quick breaks may be the best option to push off muscle fatigue, especially on the toes to bar
- Consider the following options for each movement:
- Double Unders:
- 1 Set: 100
- 2 Sets: 50-50
- 3 Sets: 40-30-30
- 4 Sets: 25-25-25-25
- 5 Sets: 20-20-20-20-20
- Toes to Bar:
- 1 Set: 50
- 2 Sets: 25-25
- 3 Sets: 25-15-10
- 4 Sets: 15-15-10-10
- 5 Sets: 10-10-10-10-10
- 6 Sets: 10-8-8-8-8-8
- 7 Sets: 8-7-7-7-7-7-7-7
- 10 Sets: 5’s
AFTER PARTY
Midline
OPTION A:
20-18-16-14-12:
Alt V- Up
London Bridge
OPTION B:
20-18-16-14-12:
Jumping Lunges 1=1
Single Leg Deadlifts 1=1
WORKOUT VARIATIONS
HOME GYM
50-40-30-20-10:
Double Unders
Sit-ups
MODIFICATIONS
3,000 METER ASSAULT BIKE
- Equal Meters Bike Erg or Echo Bike
- 1,200 Meter Run
- 120/90 Calorie Schwinn Bike
- 1,200 Meter Ski Erg
- 1,000 Meter Air Runner or Trueform
2,000 METER ROW
- 1 Mile Run
- 1,600 Meter Ski Erg
- 1,200 Meter Air Runner or Trueform
100 DOUBLE UNDERS
- Reduce Reps
- 200 Single Unders
- 2 Minute of Practice
- 100 Double Taps
- 200 Line Hops
- 50 Over-and-Back Dumbbell Hops
50 TOES TO BARBELL
- Reduce Reps
- Feet as High as Possible
- 50 Knees to Elbow/Chest/Waist
- 50 Toes Raises
- 100 AbMat Sit-ups