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 10 reps each

Lat Engaged Kips x 10

Gymnastics

3-5 Rounds

ADVANCED – HAVE 5+ CHEST TO BAR PULL-UPS

Strict False Grip Pull-Ups x 5

Strict Ring Dips x 5

Muscle-Up Swing x 3

– Focus on getting that big half circle from front to back

– If athlete has this – then focus on getting horizontal.

INTERMEDIATE – HAVE 5+ KIPPING PULL-UPS

Strict Banded Pull-Ups x 5

Banded Ring Dips x 5

*False Grip Hang From Rings x :30

Or False Grip Ring Row Hold x :30

BEGINNER

False Grip Ring Rows x 5

Tempo Bench Dips x 10

Muscle-Up Transitions x 5

Metcon

Metcon (AMRAP – Rounds and Reps)

4 Rounds

4:00 – AMRAP

50 Double Unders

40 Sit-Ups

30 Push-Ups

20 Pull-Ups

2:00 Rest Between Rounds

** Pick-Up where you left off

1 Score for all 4 rounds = Number of Rounds and Reps

Post WOD Stretching

Hold Each Pose For :30

Deep Lunge – R/L

Pidgeon – R/L

Touch your toes

Banded Hamstring Stretch – R/L

Midline

50 Windmills

100 Ab Rollers

50 Starfish