TriPark Strength – CrossFit
Warm-up
400m Run
3 Rounds
Hollow Rocks x 10
Lat Ring Rows x 5
Push-Ups x 7
Handstand Hold x :20
• Wall walk to furthest position and hold for :20
• Plate Hold (women 25# or more; men 35# or more)
• Emphasis on pushing up as if in a handstand.
200m Run
Strength and Skills
Gymnastics!
Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Post WOD Stretching
Hold Each Pose For :30
Dragon Stretch
Standing Hamstring
Banded Lat
Banded Tricep
Standing Wall
Prayer
Midline
Metcon (Time)
MIDLINE
3 Rounds
10 Star Fist
20 Supermans
TriPark Strength – CrossFit
Warm-up
4 Rounds
:30 Bike
:10 Plank hold
5 Russian Baby Makers
5 Banded Lateral Walks (each way)
:10 Plank hold
5 Banded Monster Walks (each way)
Strength
6 Sets
Pausing Front Squat (3 seconds) +
Front Squat
Weight: 70-80% of 1-Rep FS
*No bounce on the pausing FS or the
Regular FS
Pausing Front Squat (3 seconds) + Front Squat
Metcon
Metcon (Time)
800m Run
45 Deadlifts (245/165)
30 Burpees Over The Barbell
Post WOD Stretching
Hold Each Pose For :30
Hurdler Stretch – R/L
Dragon Pose – R/L
Scorpion – R/L
Iron Cross – R/L
Thread the Needle – R/L
Downward Dog
Midline
Metcon (5 Rounds for reps)
5 Rounds
20 second L-Sit Hold (pull-up bar or parallettes)
20 Second Hollow Rock
20 Seconds of Sit-Ups
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
Strength
10 Sets
Every 90 seconds (15 minutes)
2 Snatch Lift-Offs + High Hang Snatch
(pause 2 seconds at mid patella on each of the
lift-offs)
If you miss, reduce the load and repeat that set. If you miss twice, go back down to the weight last successfully hit and stay at that weight the remainder of the time.
2 Snatch Lift Off + Snatch
2 Snatch Lift-Offs + Snatch
Perform a pull from the floor to mid-patella and pause for 1-2 seconds at that position, then return the barbell to the floor, repeat, then snatch.
Metcon
Metcon (No Measure)
12:00 – EMOM
Min 1: DB Snatches x10 (50/35)
Min 2: Overhead Walking Lunge 25’ (50/35)
Min 3: 100m Run
Rx+:
70/50
50’
Midline
Metcon (5 Rounds for reps)
MIDLINE
5 Rounds
:20 Work + :10 Rest
Sit-Ups
Hollow Hold
Post WOD Stretching
Hold each position for :30/side
Elbow on the Wall
Prayer
Thread the Needle
Deep Lunge
Downward Dog
TriPark Strength – Conditioning
Endurance Class
Metcon (No Measure)
5 rounds w/ WB
3min EMOM 100m sprint
400m run
* May not put down WB, 5 burpee penalty
TriPark Strength – CrossFit
Partner WOD
Natalie Corona (AMRAP – Rounds and Reps)
22:00 – AMRAP with a partner
20 sit-ups
20 burpees
400M run *
* Partner A completes as many reps as possible of 20 sit-ups and 20 burpees while partner B runs 400M. When partner B returns from the run, partners will switch roles with B picking up the couplet where partner A left off. Continue in this fashion for 22 minutes alternating who is running and who is working on the couplet.
If you have a weight vest or body armor, wear it.
TriPark Strength – Saturday Hero WODS
Hero WOD
Natalie Corona (AMRAP – Rounds and Reps)
22:00 – AMRAP with a partner
20 sit-ups
20 burpees
400M run *
* Partner A completes as many reps as possible of 20 sit-ups and 20 burpees while partner B runs 400M. When partner B returns from the run, partners will switch roles with B picking up the couplet where partner A left off. Continue in this fashion for 22 minutes alternating who is running and who is working on the couplet.
If you have a weight vest or body armor, wear it.
Women’s RX: 14# Vest
HERO WOD WILL BE DONE SOLO
TriPark Strength – CrossFit
Warm-up
Squat Sit to Reach x 20
Deep Lunge with a reach on both sides x 20 (10 per leg)
Lying Hip Circles x 10 per leg, per direction
Cossack Squats x 20 (10 per leg)
Duck Walk x 40 steps
Thoracic Flexion/Extension in Squat Sit x10
Strength
Back Squat
Back Squat
3 Rounds
6 Reps @ 75%
4 Reps @ 80%
2 Reps @ 85%
% ‘s are based off of your 5 rep max back squat
No rest between your 6-4-2 reps
2:00 rest after your set of 2 reps
During your 2:00 rest, complete…
5 Banded Presses
5 Banded Pass Throughs
5 Banded Overhead Squats
Strength
Overhead Squat
5 Rounds on Coach’s Cue
Tempo Overhead Squat x 1
:07 ↓
:07 pause at bottom
:01 ↑
:07 pause at full extension
Metcon
Metcon (AMRAP – Rounds and Reps)
10:00 AMRAP
6 Power Snatches
9 Overhead Squats (95/65)
12 Toes To Bar
Post WOD Stretching
Hold each pose for :30/side
Anterior Shoulder against Wall
Partner Shoulder Stretch
Downward Dog
Calf Stretch
Quad Stretch
Midline
30 Around the World’s – while lying on the ground.
Around the worlds = in hollow hold position, bring legs up and around to the opposite side, then come back round = 1 rep.
