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Thursday Jan. 9, 2020

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.

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