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
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
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)
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
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
TriPark Strength – CrossFit
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.
