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TriPark Strength - CrossFitStrengthBack Squat5 Sets: Tempo/Pause Back Squat x 5 reps * 3 Second descent + 2 Second Pause at BottomMetconMetcon (AMRAP - Rounds and Reps)3 Rounds 4:00 - AMRAP 5 Strict Pull-Ups 10 AB MAT Sit-Ups 20 Jumping...
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TriPark Strength - At Home FitnessWarm-up10 toe taps (R arm to L leg and switch = one) 10 lying leg raises/side 5/5 each direction lying hip circles per leg 10 SLOW cat-camels 10 bird-dogs 10 good mornings 10 single leg...
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TriPark Strength - CrossFitStrength6 Sets Halting Clean-Grip Deadlifts + Power Clean from right below the knee (pause for 2 seconds at each of the following positions – 2″ below the knee and mid-thigh; on the way back down, stop 2"...
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TriPark Strength - At Home FitnessWarm-up1:00 jog Then… There and back x length of yard or 10 each High knees Butt kickers Skip High skip Broad jumpsStrength and Skills3-4 Rounds Plank to Pike with a towel x 5-7 Hollow to...
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TriPark Strength - CrossFitStrength and Skills5 Rounds Every Minute On The Minute Even: Work on Toes To Bar or Chest to Bar Pull-ups Odd: Work on Pistol SquatsMetconMetcon (Time)3 Rounds: 250 Meter Row 10 Deadlifts (Bodyweight) 20 Box Jumps (24/20)...
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TriPark Strength - At Home FitnessWarm-up3 Rounds 10 air squats 10 jumping jacks 10 lunges in place Then… 1:00 deep lunge (each side) 1:00 ankle stretch (each side) 1:00 plank holdStrengthMetcon (Weight)4-5 Rounds Bulgarian Split Squats x 8-10 each leg...
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TriPark Strength - At Home FitnessWarm-up6:00 1:00 of jogging around the yard or high knees 1:00 of jump rope or dub/single taps Then… 5 inch worms 5 behind the neck snatch grip presses 5 behind the neck snatch grip presses...
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TriPark Strength - CrossFitStrengthPush Jerk(Take No More Than 15:00) Set 1 – 3 reps @ 70-74% of 1-RM Set 2 – 3 reps @ 75-79% Set 3 – 2 reps @ 80-84% Set 4 – 2 reps @ 85% Set...
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TriPark Strength - CrossFitStrengthClean12:00 – EMOM 1 Squat clean *Same Weight for all 12 setsMetconMetcon (AMRAP - Reps)12:00 - AMRAP 5-10-15-20-25-30-35… Wall Balls (20/14) 1-2-3-4-5-6 Power Clean (185/125)
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TriPark Strength - At Home FitnessWarm-upump Rope or Dub Taps for 2:00 Then… 2 Rounds Banded, broomstick, or unweighted good mornings x 10 Cat/Camel x 10 total Air squat x 10 Single arm weighted press x 5 (each side) Plank...
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