TriPark Strength – CrossFit
Warm-up
:30 For Each Movement
High Knees
But Kickers
Foot to Ceiling
Quad Stretch
Lunge w/ Stretch up on both sides
Samson
Inchworm with Push-up
Scorpion
Cat/Dog
3 Rounds
KB DL x 5
KB Hang High Pull x 5
KB Press x 5
Russian KB Swing x 5
Strength
High Hang Power Clean + Hang Power Clean + Push Jerk
6 Sets every :90
Metcon
Metcon (AMRAP – Rounds and Reps)
8:00 – AMRAP:
10 Push-Ups
20 Sit-Ups
30 Kettlebell Swings
Post WOD Stretching
Piriformis Seated Stretch -R/L
Scorpion – R/L
Iron Cross – R/L
Cat/Cow x 10
Downward Dog
Child’s Pose
TriPark Strength – At Home Fitness
Warm-up
:30 For Each Movement
High Knees
But Kickers
Skip
High Skip
Inchworm to Downward Dog
Deep Lunge (:30 both side)
Scorpion
Cat/Dog
Strength
3-4 Rounds
Plank to Pike with a towel x 5-7
Hollow to Superman roll or hollow hold and superman hold x 5
Stationary tempo dip (:03 ↓, :03 ↑, :02 pause at the top) x 5
Seated strict press x 5-7
Metcon
Metcon (AMRAP – Rounds and Reps)
8:00 – AMRAP:
10 Push-Ups
20 Sit-Ups
30 Odd Object Swings or Planking Shoulder Taps
Post WOD Stretching
Piriformis Seated Stretch -R/L
Scorpion – R/L
Iron Cross – R/L
Cat/Cow x 10
Downward Dog
Child’s Pose
TriPark Strength – CrossFit
Warm-up
Two sets of:
Work for :30 on each of the movements.
Banded Palloff Hold (:30 each side)
Banded Lateral Monster Walk (:30 each direction)
Banded Squats
Side Plank Hold (:30 each side)
Russian Baby Makers
Strength
Back Squat
6 Sets
Back Squat
Set 1: 5 Reps
Set 2: 5 Reps
Set 3: 3 Reps
Set 4: 3 Reps
Set 5: 2 Reps
Set 5: 2 Reps
Record your last set weight
Metcon
Metcon (AMRAP – Rounds and Reps)
12:00 – AMRAP
40 Double-Unders
20 Wall Ball Shots
10 Toes to Bar or Sit-Ups
Post WOD Stretching
Banded Hamstring
Banded Iron Cross
Deep Lunge
Thread the needle
Front Rack Stretch (on the ground)
Downward Dog
TriPark Strength – At Home Fitness
Warm-up
Two sets of:
Work for :30 on each of the movements.
Plank Hold
Leg Swings (forward and back) (:30 each side)
Lying Hip Circles (:30 each side)
Assisted Air Squats*
Russian Baby Makers
*Grab hold of a wall, counter, something stable, and go to the bottom of the squat and rock around to open up the hips.
Strength
6 Sets
5 Tempo Air Squats + 10 Air Squats (no tempo)
Tempo= 5 seconds down, 3 second hold, 5 seconds up
Metcon
Metcon (AMRAP – Rounds and Reps)
12:00 – AMRAP
40 Double Taps (or shoulder taps)
20 Sit-sup
10 Jumping Squats
Post WOD Stretching
Banded Hamstring
Banded Iron Cross
Deep Lunge
Thread the needle
Front Rack Stretch (on the ground)
Downward Dog
TriPark Strength – CrossFit
Warm-up
400m Run
3 Rounds
Hollow Rocks x 10
Active Hang x 20 seconds
Scapula Pull-Ups x 5
Superman’s x 10
Plank Hold x :20
Strength
EMOM x 6:00
Even – 20 seconds Support on Rings (top of dip) + 10 seconds Hold in Catch Position (bottom of dip)
Odd – Handstand Hold x :30-:40 OR HSPU x 5-7
Metcon
Metcon (Time)
21-15-9
KB Snatches
Handstand Push-Ups
Immediately into . . .
12-9-6
Ring Dips
Pull-Ups
Post WOD Stretching
Child’s Pose
Front Rack Stretch on the ground
Banded Lat
Banded Chest
Quad Stretch
Piriformis
TriPark Strength – At Home Fitness
Warm-up
1:00 Jumping Jacks
1:00 Bear Crawl
1:00 Jumping Jacks
1:00 Downward Dog to Cobra
Strength
5 Sets
Single Arm Plank Hold x :30 (right)
Superman Punches x 10
Single Arm Plank Hold x :30 (left)
*Table Top Crunch x 10
Metcon
Metcon (Time)
21-15-9
Curtesy Squat (double count)
Sit-Ups
Immediately into . . .
12-9-6
Planking Star Fish (Double Count)
Single Leg V-Ups (Double Count)
Post WOD Stretching
Child’s Pose
Front Rack Stretch on the ground
Banded Lat
Banded Chest
Quad Stretch
Piriformis
TriPark Strength – At Home Fitness
Warm-up
1:00 – Jogging Around Square
:30 – High Knees
:30 – Butt Kickers
:30 – Skip
:30 – High Skip
1:00 – Burpees
Deep Lunge x :30 Each Leg
Plank Hold x :30
Hurdler Stretch x :30
Mountain Climbers x :30
Bottom Of Squat Hold x :30
Strength
Tempo Pausing Squats x 5
Bird Dog Hold x :30-1:00 for each side
Pike Push-Ups x 5
Hollow Hold (or modification) x :30-1:00
Metcon
Metcon (Time)
For Time
10-9-8-7-6-5-4-3-2-1
Squats (add weight to make harder)
Spiderman
:30 Fast Feet after every set of Spidermans
Post WOD Stretching
Sanding Calve Stretch – R/L
Standing Hamstring – R/L
Deep Lunge – R/L
Scorpion – R/L
Iron Cross – R/L
