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12/26/2020

TriPark Strength – CrossFit

Saturday
12/26/2020

TriPark Strength – CrossFit OUTSIDE

Saturday
12/24/2020

TriPark Strength – CrossFit

Metcon

Metcon (Time)

12 Days of Christmas, 2020
-12 Days of Christmas-

1- Squat Clean and Jerk (95/65)

2- Reverse Burpees

3- Front Squats

4- Burpees

5- Cals. on Bike or Rower

6- Power Cleans

7- Wall Balls (20/14)

8- Russian KB Swings (53/36)

9- Box Jumps (24/20)

10- Deadlifts

11- Hang Power Snatches

12- Thrusters

TIME CAP: 40:00

Rx+: 115/85 Barbell

62/53 KB

30/20 WB

30/24 Box

Post WOD Stretching

Couch Stretch

Thread the Needle

Dragon

Prayer Stretch

Downward Dog

Thursday
12/24/2020

TriPark Strength – At Home Fitness

Warm-up

150m Run

Bodyweight Good Mornings x 10

Inchworm w/ a push-up x 5

Then…

2 Rounds

3 Burpees

3 Sit-Ups

3 Jump Squats

Metcon

Metcon (Time)

-12 Days of Christmas-

1- Odd Object Squat Clean and Jerk (95/65)

2- Reverse Burpees

3- Odd Object Goblet Squats

4- Burpees

5- Jumping Jacks + 5 Front Jacks

6- Odd Object Power Cleans

7- Wall Balls (20/14)

8- Odd Object Swings

9- Broad Jumps or Step-Ups

10- Odd Object Deadlifts

11- Single Arm Odd Object Hang Snatches

12- Odd Object Thrusters

TIME CAP: 40:00

If using one odd object then switch arms as needed

Post WOD Stretching

Couch Stretch

Thread the Needle

Dragon

Prayer Stretch

Downward Dog

Thursday
12/24/2020

TriPark Strength – CrossFit OUTSIDE

Metcon

Metcon (Time)

12 Days of Christmas, 2020
-12 Days of Christmas-

1- Squat Clean and Jerk (95/65)

2- Reverse Burpees

3- Front Squats

4- Burpees

5- Cals. on Bike or Rower

6- Power Cleans

7- Wall Balls (20/14)

8- Russian KB Swings (53/36)

9- Box Jumps (24/20)

10- Deadlifts

11- Hang Power Snatches

12- Thrusters

TIME CAP: 40:00

Rx+: 115/85 Barbell

62/53 KB

30/20 WB

30/24 Box

Post WOD Stretching

Couch Stretch

Thread the Needle

Dragon

Prayer Stretch

Downward Dog

Thursday
12/23/2020

TriPark Strength – CrossFit

Warm-up

600m Conversational Pace Jog

Deep Lunge x :30/side

Hamstring Pulses x :30/side

Shin to Box Stretch x :30

Cat/Camel x :30

Active Scorpion x :30

Lateral Plank Walk x :30

Squat Hold x :30

Strength

Metcon (AMRAP – Reps)

-EMOM for 16:00-

Station 1: Medball Pike or Plank

Station 2: Leg Lifts over the Wall Ball

Station 3: Max Banded Squats

For each station you will work for :40 total

Keep a running total of station 3

Metcon

Metcon (3 Rounds for reps)

-Tabata-

:20 Work, :10 Rest

5 Rounds

Gorilla Squats

English Burpees

Rest 1:00

8 Rounds

Assault Bike

For each movement keep a running total. Wodify will ask for total reps from the squats, total reps of the English Burpees, and total cals.

Post WOD Stretching

Couch Stretch

Banded Hamstring

Banded Iron Cross

Scorpion

Piriformis

Wednesday
12/23/2020

TriPark Strength – CrossFit OUTSIDE

Warm-up

600m Conversational Pace Jog

Deep Lunge x :30/side

Hamstring Pulses x :30/side

Shin to Box Stretch x :30

Cat/Camel x :30

Active Scorpion x :30

Lateral Plank Walk x :30

Squat Hold x :30

Strength

Metcon (AMRAP – Reps)

-EMOM for 16:00-

Station 1: Medball Pike or Plank

Station 2: Leg Lifts over the Wall Ball

Station 3: Max Banded Squats

For each station you will work for :40 total

Keep a running total of station 3

Metcon

Metcon (3 Rounds for reps)

-Tabata-

:20 Work, :10 Rest

5 Rounds

Gorilla Squats

English Burpees

Rest 1:00

8 Rounds

Assault Bike

For each movement keep a running total. Wodify will ask for total reps from the squats, total reps of the English Burpees, and total cals.

Post WOD Stretching

Couch Stretch

Banded Hamstring

Banded Iron Cross

Scorpion

Piriformis

Wednesday
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