TriPark Strength – CrossFit

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Warm-up

2 Rounds

Assault Bike x 30 seconds

Waiter Carry x 50 Meters per side

Farmers Carry x 50 Meters per side

Scapular Pull-Ups x 10 reps

Y’s, T’s & W’s x 5 reps each

Lat Engaged Kips

Strength and Skills

MUSCLE-UP SKILL PROGRESSIONS

Beginners:

5 Sets:

– 5 False Grip Ring Rows + 1 Transition (Where they hold the rings and do the fastest sit-up and catch in that dip position)

After the 5 sets – If there is time – have them do 5×5 of ring dips.

Intermediate:

5 Sets

– 5 Transitions on low rings.

– 5 Jumping Muscle-Ups

– Practice swinging on the rings (incorporating hip pop if it seems appropriate) in between each set.

Advanced:

– Warm-Up swing

– 5 Sets of Max Effort Mus.

Metcon

Metcon (AMRAP – Rounds and Reps)

4:00 – AMRAP

40 Double Unders

20 Alternating Dumbbell Snatches (50/35)

Masters: 35/20

RX+: 70/50
Rest 2:00

Metcon (AMRAP – Rounds and Reps)

4:00 – AMRAP

40 Double Unders

20 Reverse Lunges w/ Dumbbells (50/35)

Master: 35/20

Rx+: 70/50
Rest 2:00

Metcon (AMRAP – Rounds and Reps)

4:00 – AMRAP

40 Double Unders

20 Burpees

Post WOD Stretching

Scorpion

Thread the needle

Arms behind the back

Dragon

Pigeon

Piriformis

Midline

100 See the Light Sit-Ups