TriPark Strength – CrossFit
TriPark Strength – CrossFit OUTSIDE
TriPark Strength – CrossFit
Metcon
Metcon (Time)
12 Days of Christmas, 2020
-12 Days of Christmas-
1- Squat Clean and Jerk (95/65)
2- Reverse Burpees
3- Front Squats
4- Burpees
5- Cals. on Bike or Rower
6- Power Cleans
7- Wall Balls (20/14)
8- Russian KB Swings (53/36)
9- Box Jumps (24/20)
10- Deadlifts
11- Hang Power Snatches
12- Thrusters
TIME CAP: 40:00
Rx+: 115/85 Barbell
62/53 KB
30/20 WB
30/24 Box
Post WOD Stretching
Couch Stretch
Thread the Needle
Dragon
Prayer Stretch
Downward Dog
TriPark Strength – At Home Fitness
Warm-up
150m Run
Bodyweight Good Mornings x 10
Inchworm w/ a push-up x 5
Then…
2 Rounds
3 Burpees
3 Sit-Ups
3 Jump Squats
Metcon
Metcon (Time)
-12 Days of Christmas-
1- Odd Object Squat Clean and Jerk (95/65)
2- Reverse Burpees
3- Odd Object Goblet Squats
4- Burpees
5- Jumping Jacks + 5 Front Jacks
6- Odd Object Power Cleans
7- Wall Balls (20/14)
8- Odd Object Swings
9- Broad Jumps or Step-Ups
10- Odd Object Deadlifts
11- Single Arm Odd Object Hang Snatches
12- Odd Object Thrusters
TIME CAP: 40:00
If using one odd object then switch arms as needed
Post WOD Stretching
Couch Stretch
Thread the Needle
Dragon
Prayer Stretch
Downward Dog
TriPark Strength – CrossFit OUTSIDE
Metcon
Metcon (Time)
12 Days of Christmas, 2020
-12 Days of Christmas-
1- Squat Clean and Jerk (95/65)
2- Reverse Burpees
3- Front Squats
4- Burpees
5- Cals. on Bike or Rower
6- Power Cleans
7- Wall Balls (20/14)
8- Russian KB Swings (53/36)
9- Box Jumps (24/20)
10- Deadlifts
11- Hang Power Snatches
12- Thrusters
TIME CAP: 40:00
Rx+: 115/85 Barbell
62/53 KB
30/20 WB
30/24 Box
Post WOD Stretching
Couch Stretch
Thread the Needle
Dragon
Prayer Stretch
Downward Dog
TriPark Strength – CrossFit
Warm-up
600m Conversational Pace Jog
Deep Lunge x :30/side
Hamstring Pulses x :30/side
Shin to Box Stretch x :30
Cat/Camel x :30
Active Scorpion x :30
Lateral Plank Walk x :30
Squat Hold x :30
Strength
Metcon (AMRAP – Reps)
-EMOM for 16:00-
Station 1: Medball Pike or Plank
Station 2: Leg Lifts over the Wall Ball
Station 3: Max Banded Squats
For each station you will work for :40 total
Keep a running total of station 3
Metcon
Metcon (3 Rounds for reps)
-Tabata-
:20 Work, :10 Rest
5 Rounds
Gorilla Squats
English Burpees
Rest 1:00
8 Rounds
Assault Bike
For each movement keep a running total. Wodify will ask for total reps from the squats, total reps of the English Burpees, and total cals.
Post WOD Stretching
Couch Stretch
Banded Hamstring
Banded Iron Cross
Scorpion
Piriformis
TriPark Strength – CrossFit OUTSIDE
Warm-up
600m Conversational Pace Jog
Deep Lunge x :30/side
Hamstring Pulses x :30/side
Shin to Box Stretch x :30
Cat/Camel x :30
Active Scorpion x :30
Lateral Plank Walk x :30
Squat Hold x :30
Strength
Metcon (AMRAP – Reps)
-EMOM for 16:00-
Station 1: Medball Pike or Plank
Station 2: Leg Lifts over the Wall Ball
Station 3: Max Banded Squats
For each station you will work for :40 total
Keep a running total of station 3
Metcon
Metcon (3 Rounds for reps)
-Tabata-
:20 Work, :10 Rest
5 Rounds
Gorilla Squats
English Burpees
Rest 1:00
8 Rounds
Assault Bike
For each movement keep a running total. Wodify will ask for total reps from the squats, total reps of the English Burpees, and total cals.
Post WOD Stretching
Couch Stretch
Banded Hamstring
Banded Iron Cross
Scorpion
Piriformis
