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Thursday July 30

TriPark Strength – CrossFit

Warm-up

:30 Banded Pull Aparts

:30 Banded Pass Throughs

:30 Banded Presses

:30 Banded Good Mornings

:30 Banded Squats

:30 Planking Walkouts

THEN

3 Rounds

Muscle Clean from Hang x 3

Front Squat x 3

Strict Press x 3

Push Press x 3

Strength

Split Jerk Strength

5 Sets

Tall Jerks x 3

Then

5 Sets

Jerk Balance x 3

Then

5-7 Sets

Split Jerk x 1

Metcon

Metcon (Time)

For Time:

60 Calories of Rowing

40 Shoulder to Overhead (75/55 lbs)

60 Calories on Rower

Time Cap = 10:00 – please adjust loading or repetitions accordingly.

Post WOD Stretching

Dragon Stretch

Pidgeon

Thread The Needle

Standing Wall Stretch

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TriPark CrossFit 1049 Broadway, Suite 50 Sacramento, CA 95818 (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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