Experienced CrossFitters

If you are looking to safely take your CrossFit performance to the next level, gain massive amounts of strength, and improve your WOD scores in Sacramento - then look no further…

Check out what other say about TriPark…

The truth is a lot of CrossFit gyms say they have "the best coaches, programming, athletes, etc..." but what does that even mean?

When all CrossFit gyms say the same thing to you, it can be confusing figuring out what gym will actually help you take your performance to entirely new levels.

This is how we will take your performance to the next level…

Here is our exact 6 Step Next Level Formula we have implemented with hundreds of other Experienced CrossFitters who join TriPark CrossFit.

Our 6 Step Next Level Formula

Step 1: Analyze and fine tune the smaller flaws in your technique.

Step 2: Give you Coaching cues that make sense, so you can easily implement corrections.

Step 3: Supply programming specifically for your weaknesses. (no cookie cutter programs)

Step 4: Consistently disciple your Range of Motion. (not just during the Open WODs)

Step 5: Coaches will push you mentally and physically when you need it. We also relax and lighten up on you when you’re feeling burnt out.

Step 6: Have fun training together.

We invite you to get started with us, so you can begin training with a group of athletes and Coaches who will push you to the next level.

Ready to get started?

We start all Experienced CrossFitters with a FREE class. After your FREE class you will meet with one of our Coaches to further discuss your goals and our getting started packages.

START HERE | FIRST CLASS FREE

Read our guide in 15 minutes and gain insights from 10+ years of Coaching CrossFit..

Inside You’ll Discover:

4 Olympic Weightlifting Faults You Never Want to Make (pg 1, 2, 3).
3 Critical Components Required To Fix Your Toes to Bar & Butterfly Pull Ups (pg 5).
Why Disciplined Range of Motion Will Increase Your Performance (pg 7).
And Much More…

DOWNLOAD OUR FREE GUIDE NOW

^^^ Trusted by over 1,000 men & women from our
Findlay community.

We’ve Got Flex Appeal

Check out our daily WODs..

12/10/2019

TriPark Strength – CrossFit

Warm-up

400m Run w/ KB

First Corner do 10 KB Swings

Second Corner do 10 Goblet Squats

Third Corner 10 KB Deadlifts

2 Rounds

Ankle Rotations x 5

Banded Good Mornings x10

Active Hang x Max Effort (no longer than 1:00)

Strength

3 Sets

Single Arm Suitcase Deadlifts w/ KB x 10

Immediately followed by a double arm 100m suitcase carry with KB’s

Armadillos x 5-7

Metcon

Metcon (Time)

800m Run

100 ft. front Rack KB/DB lunges

40 front rack KB/DB Squats

400m Run

75 ft. front Rack KB/DB lunes

20 front rack KB/DB Squats

200m Run

50 ft. front rack KB/DB lunges

10 front rack KB/DB squats

100m Run

RX: 50/35 each arm

RX+: 70/50 each arm

Post WOD Stretching

Forearm stretch

PVC pipe grip stretch x 5

Standing Wall

Iron Cross

Butterfly

Midline

21-15-9

Toes To Bar

Russian KB Swings (Double Count)

Tuesday

12/9/2019

TriPark Strength – CrossFit

Warm-up

3:00 on bike or 800m Run

3 Rounds

10 Banded Lateral Steps (each direction)

10 Hollow Rocks

10 Monster Walks (each direction)

10 Supermans

10 Banded Air Squats

Strength

Back Squat

8 Sets x 2-3 reps

@ 85-90%

Rest no more than 2:00 between sets

400M JOG x 1

Completed once all strength work is finished

Metcon

Metcon (Time)

‘Choose your own Intensity’

Minute 1: Calories on the Rower

:30 Transition time

Minute 2: Devil Presses (50/35)

Rest 2:00 then…

4 Rounds

Cals on Rower

Devil Presses

*Use the rep scheme you found from above*

Post WOD Stretching

Couch Stretch

Calf Stretch on Rig

Thread the needle

Cobra

Prayer Stretch

Midline

3 Rounds

10 Froggers

15 Sit-Ups

20 Double Unders

Monday

12/7/2019

TriPark Strength – CrossFit

Partner WOD

Metcon (Time)

50 Double Unders

50 Sit-Ups

Fran

21-15-9

Thrusters (95/65)

Pull-Ups

40 Double Unders

40 Sit-Ups

Grace

30 Clean and Jerks (135/95)

30 Double Unders

30 Sit-Ups

Isabel

30 Snatches (135/95)

20 Double Unders

20 Sit-Ups

Diane

21-15-9

Deadlifts (225/155)

Handstand Push-Ups

10 Double Unders

10 Sit-Ups

*Partners may split the work up however they want

Saturday

12/7/2019

TriPark Strength – Saturday Hero WODS

Saturday

12/5/2019

TriPark Strength – CrossFit

Warm-up

2 Rounds

Rig Assisted Squats x 10

Crossover Symmetry:

• 5 Sets of: Row + 2 second Hold + 4 Midrange Activation Pull

Wall Squats x 10

Crossover Symmetry:

• 5 Sets of: T-Pull + 2 second Hold + 4 Midrange Activation Pull

Pausing Overhead Squat w/ PVC x 10

Crossover Symmetry:

• 5 Sets of: Pull Down + 2 second Hold + 4 Midrange Activation Pull

Sotts Press w/ PVC x 10

Strength

Snatch Balance + Overhead Squat

Take 15:00 to find a heavy

complex of…

1 Snatch Balance

1 Overhead Squat

Metcon

Metcon (Time)

5 Rounds

15/12 cals. on the rower

9 Overhead Squats (95/65)

3 Bar Muscle Ups

Post WOD Stretching

Banded Hamstring

Banded Iron Cross

Scorpion

10 Slow Cat/Camels

Child’s Pose

Midline

3 Rounds

20 Supermans

30 Leg Raises

40 Russian Twists

Thursday

12/4/2019

TriPark Strength – CrossFit

Warm-up

W/ A Partner

2 Rounds

20 Calories on Bike

One partner works – other does planking leg raises

Switch every 5 calories

20 Wall Ball Sit-Ups

Each partner does a sit-up every time

Pass the wall ball between sit-ups.

20 Kips

One partner Holds an Active Hang while other partner works

10 kips per each person

20 Knee-ups

One partner Holds an Active Hang while other partner works

10 kips per each person

Metcon

Metcon (4 Rounds for reps)

4:00 AMRAP

5 Cals on Bike

10 Box Jumps (24/20)

–Rest 3:00–

4:00 AMRAP

10 T2B

10 Deadlifts (225/155)

–Rest 3:00–

4:00 AMRAP

10 T2B

10 Deadlifts (225/155)

–Rest 3:00–

4:00 AMRAP

5 Cals on Bike

10 Box Jumps (24/20)

Post WOD Stretching

Hold each post for :30/side

Couch Stretch

Deep Lunge

Pigeon

Banded Lat

Chest Stretch on wall

Midline

2 Rounds

20 V-Ups

:40 Side Plank (each Side)

60 Second Superman Hold

Wednesday

12/3/2019

TriPark Strength – CrossFit

Warm-up

500m Row

3 Rounds

CS Row x 10

:30 Hollow Hold

CS 90/90 x 10

:30 Superman Hold

CS Incline press x 10

Strength

Take 15:00-20:00 to complete…

Single Arm DB Presses x 5 each arm

Lat Engaged Ring Rows x 5 (see video)

Partner Tuck Hold x max effort (see video)

200m Jog

Metcon

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

3 Wall Walks

7 Strict Pull-Ups

10 Thrusters (105/75)

100 Single Unders

Post WOD Stretching

Hold each pose for :30/side

Calf Stretch on rig or wall

Deep Lunge

Frog

Thread the Needle

Cobra

Midline

50 Sit-Ups W/ Wall Ball

50 Leg Raises

Tuesday

Don’t hold back taking your fitness to the next level any longer. Our 6 Step Next Level Formula is exactly what you need to take your performance to new levels you never imagined.

START HERE | FIRST CLASS FREE

^^^ Trusted by over 1,000 men & women
from our Sacramento community.

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