wodify-daily
Thursday December 19, 2019

TriPark Strength – CrossFit

Warm-up

Ankle Circles x 10 (each direction and each ankle)

Planking Ankle Rotations x 10

Ankle to Wall Stretch x :30 each side

Pigeon stretch (focus with leg parallel to body) x :30-1:00 each side

90/90 x :30-1:00 each side

Pancake Stretch x :30 – 1:00

400m jog

Rig Assisted Squats x 10

Vertical Jumps x 10

Wall Squats x 10

Broad Jumps x 10

Wrist Stretch x 1:00

Strength

Power Clean + 2 Push Jerks (*Can be push or split jerks*)

Every 2:00 for 12:00

(6 Sets)

Set 1-2: 75% of 1RM Jerk

Set 3-4: 80%

Sets 5-6: 85%

Metcon

Metcon (3 Rounds for time)

3 Sets every 5:00

500m Row

10 Single Arm DB Push Press on one arm (50/35 in each hand*)

10 Single Arm DB Push Press on other arm

20 pull-ups

*Athletes must hold both DB’s at the same time even though only one arm is working at a time

RX+: 70/50, Chest to Bar Pull-Ups

Post WOD Stretching

Hold each pose for :30

Piriformis Seated Stretch -R/L

Scorpion – R/L

Iron Cross – R/L

Cat/Cow x 10

Downward Dog

Child’s Pose

Midline

50 AbMat Sit-Ups

25 Good Mornings

40 AbMat Sit-Ups

25 Good Mornings

30 AbMat Sit-Ups

25 Good Mornings

20 AbMat Sit-Ups

25 Good Mornings

10 AbMat Sit-Ups

25 Good Mornings

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