TriPark Strength – CrossFit
Warm-up
Arm Circles x 10 forward/backward
Ankle Circles x 10 left/right
Shoulder Rolls x 10 forward/backward
300m Run
Deep Lunge x :30/side
Ankle Stretch x :30/side
Plank Reach Throughs x 10 (each side)
Jump Squats x 10
Metcon
Metcon (Time)
-For Time-
100 Double Unders
50 Push-Ups
40 Box Step Up + Overs**
30 Alt. DB Snatches*
20 Burpees
10 Beast Makers**
RX:
50/35 DB’s
24/20 Box Height
* One DB
** Two DB’s
Midline
-3-5 Rounds-
10 Tabletop Crunches
8 3-Position Squats
6 V-Ups
4 Planking Walkouts
Post WOD Stretching
Downward Dog
Cobra
Forearm Stretch
Calf Stretch
Seated Skin the Cat
TriPark Strength – At Home Fitness
Warm-up
Arm Circles x 10 forward/backward
Ankle Circles x 10 left/right
Shoulder Rolls x 10 forward/backward
300m Run
Deep Lunge x :30/side
Ankle Stretch x :30/side
Plank Reach Throughs x 10 (each side)
Jump Squats x 10
Metcon
Metcon (Time)
100 Double Taps
50 Push-Ups
40 Step Ups* or single leg hip thrusts (20 each side)
30 Odd Object Swings or Planking Walkouts
20 Burpees
10 Starfish
Midline
-3-5 Rounds-
10 Tabletop Crunches
8 3-Position Squats
6 V-Ups
4 Planking Walkouts
Post WOD Stretching
Downward Dog
Cobra
Forearm Stretch
Calf Stretch
Seated Skin the Cat
TriPark Strength – CrossFit
Warm-up
2 Rounds
1:00 – Burpees
1:00 – Banded Pull-aparts
1:00 – Banded Pass throughs
1:00 – Banded Presses
1:00 – Air Squats
Strength and Skills
-Gymnastics EMOM for 12:00-
Station 1: Handstand Strength Reps x 5
Station 2: Hollow Hold to Superman Hold x 5-10
Station 3: Candlesticks x 3-5
Metcon
Metcon (4 Rounds for reps)
4 Alternating Rounds
Against a 3:00 Clock…
#1 500m Row, 0.7 Bike, or 400m Run
AMRAP DB Deadlifts (50/35)
Rest 1:00
Against a 3:00 Clock
#2 20 DB Deadlifts (50/35)
AMRAP Row, Bike, or running meters*
Rest 1:00
Repeat #1
Rest 1:00
Post WOD Stretching
Dragon
Thread the Needle
Downward Dog
Standing Quad
Pigeon
TriPark Strength – At Home Fitness
Warm-up
2 Rounds
1:00 – Burpees
1:00 – Planking Shoulder Taps
1:00 – Broomstick pass throughs
1:00 – Broomstick presses
1:00 – Air Squats
Strength and Skills
-Gymnastics EMOM for 12:00-
Station 1: Handstand Strength Reps x 5
Station 2: Hollow Hold to Superman Hold x 5-10
Station 3: Candlesticks x 3-5
Metcon
Metcon (4 Rounds for reps)
Metcon
-4 Alternating Rounds-
Against a 3:00 Clock…
#1 1:30 of Mountain Climbers
AMRAP Deadlift Jumps
Rest 1:00
#2 Deadlift Jumps x 20
AMRAP Mountain Climbers
Rest 1:00
Repeat #1
Rest 1:00
Post WOD Stretching
Dragon
Thread the Needle
Downward Dog
Standing Quad
Pigeon
TriPark Strength – At Home Fitness
Warm-up
4:00 Jog
10 Scapula Push-Ups
5 Inchworms
10 Air Squats
10 Cossack squats
10 Rev lunges
10 Froggers
Strength and Skills
10 Tempo* Air Squats
20 Walking Lunges (w or w/o weight)
20 ¼ squat steps left
20 ¼ squat steps right
:30 Plank Hold
Tempo: Take 7 seconds down, 3 second pause at the bottom, 7 seconds up.
Rest as needed between rounds
Metcon (Time)
21-15-9
Jump Squats*
Pike Push-Ups
Good mornings*
*If you have and odd object or a weight you can add it to this movement
Post WOD Stretching
Deep Lunge
Pigeon
Piriformis
Iron Cross
Scorpion
TriPark Strength – CrossFit
Warm-up
800m jog
10 Banded Pull Aparts Chest Level
10 Banded Pull Aparts Eye Level
10 Banded Pull Aparts above head
5 Inchworms
10 Air Squats
10 Cossack squats
10 Rev lunges
10 Froggers
Strength and Skills
-4 Rounds-
10 Back Squats at 60-65% of 1RM Clean
10 Bulgarian Split Squats (5/leg) w/ DB’s
10 Banded Fire Hydrants (5/leg)
:30 Plank Hold
Rest as needed between rounds
Metcon (Time)
-15-12-9-
Back Squats (135/95)
Handstand Push-Ups
Hang Power Cleans (135/95)
TIME CAP: 10:00
Post WOD Stretching
Deep Lunge
Pigeon
Piriformis
Iron Cross
Scorpion
TriPark Strength – At Home Fitness
Warm-up
2:00 Jog
10 Arm Circles each direction
10 Samson
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 bird-dogs
10 Good Mornings
Strength
-4 Rounds-
With an odd object complete:
5 Push Presses
+
3 Split Jerks
No odd object?
Complete:
10 Reverse Snow Angels
5 I’s, T’s, Y’s in each position
:30 top of push-up hold
:30 bottom of push-up hold
Metcon
Metcon (Time)
3 Rounds
21 Weighted or Unweighted Glute Bridges
15 Broad Jumps
1:30 Run
Post WOD Stretching
Touch Toes
Cat/Camel
Iron Cross
Scorpion
Pigeon
Calf Stretch
