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

12 Deficit Split Lunges each leg. Increase weight from previous weeks

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