TriPark Strength – CrossFit OUTSIDE
TriPark Strength – At Home Fitness
TriPark Strength – CrossFit
TriPark Strength – CrossFit OUTSIDE
Warm-up
400m Jog
Leg Swings x 10 each direction/leg
Inch Worms x 5
Deep Lunge x :30/side
Ankle Stretch x :30/side
Russian Baby Makers x 10
Goodmornings x 10
Plank hold x :30
Planking Ankle Rotations x 10
Strength
Deadlift
-Deadlift-
Every 2:00 for 10:00 (5 Sets)
Set 1: 6 reps @ 65%
Set 2: 4 reps @ 75%
Set 3: 2 reps @ 80%
Set 4: 2 reps @ 85%
Set 5: 1 rep @ 90%
%’s based off of 1RM Deadlift found on 11/19/20
Metcon
Metcon (Time)
-4 Rounds-
25 Wall Balls (20/14)
20 KB Swings (53/34)
15 Toes to Target
10 Handstand Push-Ups
TIME CAP: 20:00
Post WOD Stretching
Standing Wall
Cobra
Seated Skin the Cat
Piriformis
Dragon
TriPark Strength – At Home Fitness
Warm-up
2:00 Jog
Leg Swings x 10 each direction/leg
Inch Worms x 5
Deep Lunge x :30/side
Ankle Stretch x :30/side
Russian Baby Makers x 10
Goodmornings x 10
Plank hold x :30
Planking Ankle Rotations x 10
Strength
-4 Rounds-
Tempo Glute Bridges x 8 (:04 up, :03 pause, :04 down)
Planking Leg Raises x 10 total
Elevated body weight Good mornings x 8
Tempo Sit-Up x 8 (:04 up, :04 down)
Metcon
Metcon (AMRAP – Rounds and Reps)
-12:00 AMRAP-
12 Odd Object Squats
10 Odd Object Overhead Walking Lunges
8 Burpees over Odd Object
6 Odd Object Bear Crawl Drags
Post WOD Stretching
Standing Wall
Cobra
Seated Skin the Cat
Piriformis
Dragon
TriPark Strength – CrossFit
Warm-up
400m Jog
Leg Swings x 10 each direction/leg
Inch Worms x 5
Deep Lunge x :30/side
Ankle Stretch x :30/side
Russian Baby Makers x 10
Goodmornings x 10
Plank hold x :30
Planking Ankle Rotations x 10
Strength
Deadlift
-Deadlift-
Every 2:00 for 10:00 (5 Sets)
Set 1: 6 reps @ 65%
Set 2: 4 reps @ 75%
Set 3: 2 reps @ 80%
Set 4: 2 reps @ 85%
Set 5: 1 rep @ 90%
%’s based off of 1RM Deadlift found on 11/19/20
Metcon
Metcon (Time)
-4 Rounds-
25 Wall Balls (20/14)
20 KB Swings (53/34)
15 Toes to Target
10 Handstand Push-Ups
TIME CAP: 20:00
Post WOD Stretching
Standing Wall
Cobra
Seated Skin the Cat
Piriformis
Dragon
TriPark Strength – CrossFit
Warm-up
150m Run
Banded Good Mornings x 10
Banded Double Arm Strict Press x 10
Then…
2 Rounds
3 Burpees
3 Sit-Ups
3 Jump Squats
Metcon
12 Days of Thankfulness 2.0 (Time)
1-100m Run
2-Wall Walks w/ a push-up
3-Starfish
4-DB Thrusters*
5- Box jumps
6-Candlesticks
7-Devil’s Presses
8-Burpees
9-Single Arm DB Snatches
10-See the Light Sit-Ups w/ DB
11-DB Lunges*
12-Man Makers
All Movements with a * by them will be performed with two dumbbells.
TIME CAP: 40:00
Post WOD Stretching
Thread the Needle
Downward Dog
Couch Stretch
Iron Cross
Scorpion
