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
Complete one set every 5 min for 6 Sets:
3-Position Clean
Push Press
3-Position Clean
Push Jerk
3-Position Clean
Split Jerk
GENERAL WARM-UP
For Quality
1 Minute Glute Bridges
30 Seconds Good Mornings
30 Seconds Pausing Back Squats
1 Minute Single Leg Glute Bridges (30 Seconds Each)
30 Seconds Elbow Rotations
30 Seconds Strict Press & Reach Back
1 Minute Glute Bridge Walkouts
30 Seconds Romanian Deadlifts
30 Seconds Pausing Front Squats
MOBILITY
Pigeon Pose: 45 Seconds Each Side
Table Top Stretch: 45 Seconds
WORKOUT BRIEF
DESCRIPTION
- This 12-rep complex is a Barbell Conditioning piece that will challenge both our stamina and strength
- The full complex is designed to be completed without putting the barbell down
- We can keep things on track for these 6 sets by completing 1 every 5 minutes on a running clock:
- Set 1: On the 0:00
- Set 2: On the 5:00
- Set 3: On the 10:00
- Set 4: On the 15:00
- Set 5: On the 20:00
- Set 6: On the 25:00
- The goal is to climb in weight with each set as we build to a heavy complex for the day
- With a lot of reps to complete, a good place to start is likely around 45-50% of your 1RM Clean and Jerk
- Your final score is the heaviest complex successfully completed unbroken
- The complex flows as follows:
High Hang Clean
Hang Clean (Above the Knee)
Clean (Floor)
Push Press (No Re-Bend of Knees)
High Hang Clean
Hang Clean
Clean
Push Jerk
High Hang Clean
Hang Clean
Clean
Split Jerk
STRATEGY + WOD
GENERAL
- Since we’re holding onto the bar for a lot of reps, the hook grip is a must in the cleans
- Pausing in the front rack can be helpful in maintaining your grip after bringing the bar down from overhead
- The bar is more likely to slip out of the hands bringing it straight down to the hang after the presses
- Moving relatively quickly can also help reduce the time under tension in each set
- Balance out your cycle speed with your ability to move the weight efficiently and maintain your grip
AFTER PARTY
3 RDNS
WORKOUT VARIATIONS
HOME GYM
For Time:
30-20-10:
Double Dumbbell Power Cleans 35/50
Double Dumbbell Push Press
MODIFICATIONS
3-POSITION SQUAT CLEAN
- 3-Position Double Dumbbell Squat Clean
- 3-Position Barbell or Dumbbell Power Clean
PUSH PRESS
- Double Dumbbell Push Press
- Single Dumbbell Push Press
PUSH JERK
- Double Dumbbell Push Jerk
- Single Dumbbell Push Jerk
SPLIT JERK
- Double Dumbbell Push Jerk
- Single Dumbbell Push Jerk