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wodify-daily
03/04/2020

TriPark Strength – CrossFit

Warm-up

400m Medball Line Time

THEN

3:00 – AMRAP

7 Deadlifts

7 High Hang Muscle Cleans

7 Strict Press

7 Front Squat

Strength

Cluster

Squat Clean into Thruster
Take 20 Minutes to Build to a heavy 2-rep

Metcon

Metcon (Time)

Cash-In: 10 Clusters

3 Rounds

10 Lunges

10 Air Squats

10 Pull-Up Modification

– Chest to Bar Pull-ups

– Pull-up

– Kips

– Jumping Pull-up

– Ring Rows

Cash-Out: 10 Clusters

Rx: Completed in 9-13 minutes

Time Cap: 15:00

Post WOD Stretching

Hold Each Pose For :30

Dragon Stretch

Standing Hamstring

Banded Lat

Banded Tricep

Standing Wall

Prayer

Midline

MIDLINE

21-18-15-12-9

Abmat Sit-Ups

Planking Up and Downs

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TriPark CrossFit 1049 Broadway, Suite 50 Sacramento, CA 95818 (916) 601-6102
(916) 601-6102
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Burn Body Fat & Build Lean Muscle
I want to naturally decrease body fat while increasing overall body strength and building muscle.
Nutrition, Health, Longevity
My goal is to increase energy levels and make healthy lifestyle changes. Lower or potentially wean off prescription drugs. Reverse medical conditions and heal my body naturally.
Burn Body Fat
I want an exercise and nutrition program that will naturally decrease body fat in a healthy and sustainable way.
Improve Strength
I want to increase overall strength and build muscle. Learn correct weightlifting techniques and become more functionally fit.
Improve CrossFit Performance
Improve my gymnastics skills, weightlifting personal records, and workout scores.
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New to CrossFit
I am a beginner and have never tried CrossFit or joined a CrossFit affiliate.
Experienced CrossFitter
I have been an athlete at another CrossFit affiliate, and/or have been doing CrossFit on my own for several months or longer.
Great! To help you meet your goal of . Please select one of our getting started options:
Personal Training
One-on-one setting with flexible scheduling. These sessions are customized around your goals, strengths, and weaknesses. It’s a program created by Certified Coaches exactly for you! Benefits include a personalized nutrition plan and increased accountability.
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Personal Training
One-on-one setting with flexible scheduling. These sessions are customized around your goals, strengths, and weaknesses. It’s a program created by Certified Coaches exactly for you! Benefits include a personalized nutrition plan and increased accountability.
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Fundamentals Course
This program is the first step in getting started with group CrossFit classes. Inside this course, you will learn all CrossFit movements, techniques, skills, and gain confidence within our exercises. Do not feel intimidated—all classes can be modified by changing weight and intensity.
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Fundamentals Course
This program is the first step in getting started with group CrossFit classes. Inside this course, you will learn all CrossFit movements, techniques, skills, and gain confidence within our exercises. Do not feel intimidated—all classes can be modified by changing weight and intensity.
Learn More Now
Group CrossFit Classes
Our sixty-minute classes include, a warm-up, skill/strength work, daily WOD, core work, and a cooldown. With prior CrossFit experience, we allow you to get started with group classes. However, you are welcome to participate in our School of Fitness Course as a “refresher”.
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Remote Coaching
TriPark Remote is the best training delivered directly to you without sacrificing results or money. You will work one-on-one with a Coach, but complete the workouts from any location.
You will be provided with workouts, nutrition help, and accountability.
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from our Sacramento community.
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