TriPark Strength – CrossFit
Warm-up
WARM UP
400m Run
Deep Lunges – 1:00 Each Leg
Samsung Stretch – 1:00 Each Leg
Inch Worm Stretch – 1:00
Strength and Skills
3 Rounds – EVERY 90 SECONDS
Station 1: Bar MU, Chest to Bar OR Ring Dips x Max Reps in 45 seconds
Station 2: Handstand walks
*Work for :45 rest remainder of time.
Metcon
Metcon (No Measure)
WORKOUT
20:00 – EMOM
Minute 1 – 12/8 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 15 Kettlebell Swings (70/53)
Minute 3 – 10 Dumbbell Thrusters (55/35 lbs)
Minute 4 – 10-15 Toes To Bar
Post WOD Stretching
POST WOD STRETCHING
Hold Each Pose For :30
Pidgeon – R/L
Deep Lunge – R/L
Scorpion -R/L
Iron Cross – R/L
Downward Dog
TriPark Strength – At Home Fitness
Warm-up
Metcon
1-Mile Run (Time)
Max Effort 1-Mile Run
Metcon (3 Rounds for reps)
R1: 1:00 max Push-Ups
R2: 1:00 max Sit-Ups
R3: 1:00 max Burpees
Metcon (Time)
Wall Sit x max effort (4:00 Cap)
Strength
Jerk
Push Jerk or Split Jerk
EMOM for 12:00
Jerk x 2
These can be either a split jerk or a push jerk
Post WOD Stretching
Standing Wall
Standing Quad Stretch
Butterfly Stretch
Cobra
Worm
TriPark Strength – CrossFit
Warm-up
WARM UP
400m Run
:30 Each Stretch
Quad Stretch
Knee To Chest
Straight Leg Kicks
Side Lunge
Walking Samson
Walking Spiderman
Inchworms
3 Air Squats + 1 Broad Jump
High Knees
Butt Kickers
300m Run
– Followed By –
:30 – PVC Pass Throughs
1:00 – Warrior Squat
With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.
:30 PVC OH Squat
Strength
Power Snatch + Over Head Squat
STRENGTH
Build to a Heavy Complex:
Power Snatch + Overhead Squat
Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Post WOD Stretching
POST WOD STRETCHING
Deep Lunge – R/L
Pidgeon – R/L
Thread the Needle – R/L
Cow Face – R/L
Downward Dog
TriPark Strength – At Home Fitness
Warm-up
2 Rounds
:30 Jumping Jacks
10 Pausing Squats (3 second pause at bottom)
:30 Jumping Jacks
8 Inch Worms
:30 Jumping Jacks
4 Burpees
THEN
10 Squats – holding onto a sturdy Object;
pause at bottom and rock around to open up hips
10 Pausing Push Press – Pause at Top and focus on pushing up.
Metcon
Metcon (Time)
20 Rounds for Time
2 Pistol Squats (total)
4 Push-Ups
6 Box Jumps
8 Push Press
Want to make it harder?
Try…
20 Rounds for Time
4 Pistol Squats
8 Push-Ups
12 Box Jumps
16 Push Press
Post WOD Stretching
Calf Stretch
Quad Stretch
Downward Dog
Pigeon
Thread the Needle
TriPark Strength – CrossFit
Warm-up
WARM UP
2 Rounds – :30 for each movement
Jumping Jacks
Push-up to Down Dog
Single Unders
Planking Spidermans
Single Unders
PVC Good Mornings
– Followed By –
Barbell Warm-Up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Strength
Deadlift
Build To A Heavy 5-Rep
Metcon
Metcon (AMRAP – Rounds and Reps)
WORKOUT
12:00 – AMRAP
6 Burpees Over the Barbell
9 Deadlifts (225/155)
100m Run
Post WOD Stretching
POST WOD STRETCHING
Hold Each Pose For :30
Bend and Bow – x 10
Legs straight and try to touch toes
Scorpion – L/R
Iron Cross – L/L
Cobra
Downward Dog
Child’s Pose
TriPark Strength – CrossFit
Strength
Back Squat
5 Sets:
Tempo/Pause Back Squat x 5 reps
* 3 Second descent + 2 Second Pause at Bottom
Metcon
Metcon (AMRAP – Rounds and Reps)
3 Rounds
4:00 – AMRAP
5 Strict Pull-Ups
10 AB MAT Sit-Ups
20 Jumping Air Squats
Rest 2 minutes between rounds. Pick up each round where you left off at the end of the previous round.
TriPark Strength – At Home Fitness
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 good mornings
10 single leg hip thrusts per leg
5 inchworms with a pushup
10 Sit-Ups
10 squat jumps
Metcon
Metcon (Time)
For time: (subtract 3:00 at the end)
3 Rounds
12 Jumping Lunges
10 Bear Crawl Drags
Rest 1:00
3 Rounds
12 Air squats
10 push presses
Rest 1:00
3 Rounds
12 Box Jumps or step ups or jump squats
10 See the light sit-up
Rest 1:00
3 Rounds
12 Deadlifts
10 Planking up + downs
Post WOD Stretching
Iron Cross
Scorpion
Piriformis
Touch Toes
Downward Dog
