wodify-daily
Tuesday June 23

TriPark Strength – CrossFit

Warm-up

2 Rounds

KB High Pull x 10

Inchworm Walkouts x 5

Turkish Get-Ups (no weight) x 3 (each side)

Strength

3-4 Sets

*5-7 Strict Pull-Ups

5-7 Strict Toes To Bar

5-7 Box Jump

Strict Pull-Ups:

Modify Up: Strict Chest To Bar

Modify Down: Deficit or toe assisted deficit pull-ups.

or Ring Rows

Strict Toes To Bar:

Modify Down: Strict TTB Attempt or Strict Knee Up

Box Jumps: Emphasis on soft landing. Step Down after each rep.

Metcon

Metcon (4 Rounds for reps)

2 Rounds For Reps

Against a 3-minute clock…

Row 500 Meters

Max Reps of *Pull-Ups

Rest 60 seconds, and then…

Against a 3-minute clock…

Run 500 Meters

Max Reps of **Power Cleans

Rest 60 seconds and repeat

*Modify Up: Chest To Bar

*Modify Down: Deficit Pull-Ups or Ring Rows

**Modify To: DB Power Cleans or Deadlifts

Score = total reps from first 2 round block, total reps from second 2 round block, repeat.

Post WOD Stretching

Thread the Needle – R/L

Prayer Stretch

Downward Dog

Scorpion – R/L

Iron Cross – R/L

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