Friday December 4

TriPark Strength – Open Gym OUTSIDE


Tempo Bench Press

Two seconds to go down. No Pause at the bottom. Explode Up. Pause for one second at the top.
-3 Sets-

Tempo Bench Press x 10 reps

slow and controlled :02 descent, no pause in the bottom position, then explode the barbell up as quickly as you can, pause for :01 at the top

Rest 2-3 minutes between sets


Metcon (Time)

-4 Rounds-

500m Row

20 KB Swings

30 Double Unders


Back Squat

In 15 minutes or less…

Establish a 3-RM Back Squat

Rest 3 minutes and then…

One set of:

Back Squat x 10 reps @ 80% of today’s 3-RM


Metcon (Time)

-For Time-

1,000m Row

Rest 2:00

800m Row

Rest 1:30

500m Row

Rest 1:00

250m Row

Rest :30

100m Row

Rest until fully recovered,


-For Time-

1 Mile Run

Record your finishing time after the 100m row

1-Mile Run (Time)

Max Effort 1-Mile Run

Most popular posts in this category
TriPark Strength - CrossFit
read more
TriPark Strength - CrossFit OUTSIDE
read more
TriPark Strength - CrossFitMetconMetcon (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-...
read more
Imagine yourself in just 25 days from now. You could be 10 lbs lighter,stronger, full of energy, and feeling great about yourself.
YES! I am ready to start burning massive amounts of body fat, and building strong lean muscle! START HERE | SELECT YOUR FITNESS GOAL
^^^ Trusted by over 1,000 men & women
from our Sacramento community.
Risk Free - 100% Satisfaction Guaranteed