TriPark Strength – CrossFit

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Warm-up

100m Run

20 Double Unders

200m Run

40 Double Unders

300m Run

THEN

2 Rounds

Prone Floor Angel x 10

https://www.instagram.com/p/Bzn6M46AkaI/?igshid=1dyi6wqczbcv0 (Video and written description)

Tempo Wall Squats x 10

Snow Angel x 10 (slow tempo)

Rig Assisted Squats x 10

THEN

2 Rounds

W/ PVC – For those who Struggle with Overhead Mobility

W/ Barbell – For those who do not struggle w/ OH Mobility

5 behind-the-neck snatch grip presses

5 behind-the-neck snatch grip presses in a quarter squat

5 Sots presses

5 continuous jumping squats with barbell in back rack

10 Cossack squats (5 on each side) with barbell in back rack

5 hang muscle snatches

Weightlifting

6 Sets (No more than 15:00)

High Hang Snatch + Hang Snatch

Loading per set:

Sets 1-2 – 65-70% with a 2-3 second pause in receiving position after the full snatch

Sets 3-4 – 70-75% with a 2-3 second pause in receiving position after the full snatch

Sets 5-6 – 80-85%

High Hang Snatch + Hang Snatch

Metcon

Metcon (Time)

35/25 Calories on Bike

40 Wallballs (20/14)

30 Alt. Reverse Lunges (55/35)

40 Wallballs (20/14)

40/25 Calories on Bike

Master:

20 – 9’ Target

35# DB

RX+: 30/20

70/50

Midline

100 AB Rollers

100 Straight Leg Sit-Ups

100 DB Side Bends

Post WOD Stretching

Hold Each Pose For :30

Downward Dog

Thread the Needle – L/R

Scorpion – L/R

Iron Cross – L/R