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11/16/2019

TriPark Strength – CrossFit

Partner WOD

Metcon (2 Rounds for reps)

15:00 AMRAP

In teams of 2….

One partner completes:

12/9 Cals. on Rower

18 KB Swings (53/35)

While the second partner:

Holds a plate overhead (45/25)

REST 5:00

15:00 AMRAP

One partner completes:

12/9 Cals. on Bike

12 Single Arm DB Push Press (6 each arm, with a DB in each hand)

While the second partner:

Holds a weighted wall sit (25/15)

For both AMRAP’s: Partners will switch every round

Saturday
11/16/2019

TriPark Strength – Saturday Hero WODS

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Saturday
11/14/2019

TriPark Strength – CrossFit

Warm-up

600m Run

Length of gym

Inch Worm

Broad Jump

Lunge with a Twist

Toy Soldier

Banded Lateral Walk x 10 steps each way

Banded Monster Walk x 10 forward, 10 backward

Strength

4 Rounds

10 Tempo, Weighted Glute Bridges

(3 second hold at top with DB)

7 Deficit DB Press-one DB in each hand

(3-5 seconds down, hold DB’s like a BB)

Max Effort Sandbag Bear Hug

*Rest 1:30-2:00 between sets*

Metcon

Metcon (5 Rounds for reps)

20:00 EMOM (5 Rounds)

Station 1: 20 Sit-Ups

Station 2: 10 Toes to Bar

Station 3: Max Effort Double Unders*

Station 4: Rest

Score = each round of Double Unders

RX+: 25 Sit-Ups

20 Toes to Bar

*The moment you trip up on your DU’s, your max effort is completed.

Post WOD Stretching

Cobra

Banded Hamstring

Banded Lat

Standing Wall

Prayer Stretch

Midline

4 Rounds

10 V-Ups

10 Supermans

10 DB Side Bends (each side)

Thursday
11/13/2019

TriPark Strength – CrossFit

Warm-up

2 Rounds

30 Second Side Plank (left)

30 Second Scapular Circles from Push-Up Position

30 Second Side Plank (right)

30 Second Active Hang from Pull-Up Bar

6 Kettlebell Windmills (each side)

8 Single Leg Hip Thrusts (each leg)

10 Alternating Cossack Squats

2 Rounds

5 High Hang Muscle Cleans

5 Front Squats

5 Strict Press From Jerk Position

Strength

Clean and Jerk

Every 2 minutes, for 12 minutes (6 sets):

Sets 1-3 = 2 reps @ 60%

Sets 4-6 = 2 reps @ 70%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 3 minutes x 4 Rounds

3 Power Cleans (135/95)

6 Push-Ups

9 Air Squats

*Rest 1 minute between rounds*

Post WOD Stretching

Deep Lunge – R/L

Banded Hamstring

Frog Stretch

Thread the Needle

Downward Dog

Midline

25 Starfish

25 Sit-Ups

25 Planking Jacks

Wednesday
11/12/2019

TriPark Strength – CrossFit

Warm-up

10 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 banded good mornings

10 single leg hip thrusts per leg

5 inchworms with a pushup

10 Strict K2E or T2B

10 squat jumps

Strength

Deadlift

4 Sets

Set 1 – 10 reps @ 50% of 1-RM

Set 2 – 10 reps @ 60%

Set 3 – 10 reps @ 65%

Set 4 – 8-10 reps @ 70%

*In between each round perform 4 (total) Turkish Get-Up’s with a DB

Metcon

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

12/9 cals. on Bike

12 Deadlifts (155/105)

200m Run

12 KB Swings (53/35)

Post WOD Stretching

Deep Lunge

Pidgeon

Piriformis

Scorpion

Cat Camel

Midline

3 Rounds

Plank Hold x Max Effort

1:00 Rest between Rounds

Tuesday
11/11/2019

TriPark Strength – CrossFit

Monday
11/8/2019

TriPark Strength – CrossFit

Metcon

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Masters (55+) (Time)

For time, partitioned any way:

40 chest to bar pullups

80-cal. row

120 wall-ball shots 20/10 lb ball to 9 ft

Time cap: 20 min.

Crossfit Games Open 20.5 Masters Scaled (55+) (Time)

For time, partitioned any way:

40 jumping chest-to-bar pull-ups

80-cal. row

120 wall-ball shots, 14 / 10 lb ball to 8 ft.

Time cap: 20 min.

Friday
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