TriPark Strength – CrossFit

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Warm-up

:30 Seconds

Jumping Jacks

Push-up to Down Dog

Easy Single Unders

Active Spidermans

Higher Single Unders

Active Samson

Barbell Warmup – 2 Rounds

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts

Stretching

PVC Pass Throughs – :30 Seconds

Ankle Stretch – :30 Seconds Each Leg

PVC Overhead Squats – :30 Seconds

Weightlifting

5-7 Sets

1 Pause at Knee Power Snatch + 2 Overhead Squats

ALTERNATIVE STRENGTH

5-7 Rounds

5 x Behind The Neck Snatch Grip Strict Press

10 x Lat Pull-Downs

5 x High Hang Muscle Snatches

10 x V-Ups

** If can’t go overhead:

Barbell Row = Press

1 Pause At Knee Snatch + 2 Overhead Squats

Metcon

Metcon (Time)

3 Rounds

100m Farmers Carry (55/35)

25 Push-Ups

21 Box Jumps (24/20)

Master: 35/25

Step-Ups

Midline

21-18-15-12-9

V-Ups

PVC Pipe Lat Pull-Downs

Weighted Sit-Ups

Post WOD Stretching

Arms behind back and pull tight

Arm Across Body – R/L

Downward Dog

Dragon Pose – R/L

Hurdler – R/L

Iron Cross – R/L