Workout Of The Day

September 16, 2019

TriPark Strength – CrossFit

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Warm-up

Ankle Circles x 10 each direction

Knee Circles x 10 each direction

Hip Circles x 10 each direction

Arm Circles x 10 each direction

Wrist Circles x 10 each direction

400m Run

Crossover Symmetry

2 Rounds

Row x 10

Pull downs x 10

90/90 x 10

Victory x 10

Length of Gym

Samson

Lunge with a twist

High Knees

Butt Kickers

Strength

Split Jerk

6 Sets x 2 reps per set

@ 70-85% of 1RM

(with a :03 pause in receiving position)

*In between each set complete:

10 Planking up/downs

10 Leg Raises

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
TIME CAP: 12:00

Post WOD Stretching

Hold each stretch for :30 side

Couch Stretch

Thread the Needle

Deep Lunge

Pigeon

Touch toes

Midline

3 Rounds

10 Spiderman’s

10 V-Ups

10 Ab Rollers

September 16, 2019

TriPark Strength – CrossFit

View Public Whiteboard

Warm-up

Ankle Circles x 10 each direction

Knee Circles x 10 each direction

Hip Circles x 10 each direction

Arm Circles x 10 each direction

Wrist Circles x 10 each direction

400m Run

Crossover Symmetry

2 Rounds

Row x 10

Pull downs x 10

90/90 x 10

Victory x 10

Length of Gym

Samson

Lunge with a twist

High Knees

Butt Kickers

Strength

Split Jerk

6 Sets x 2 reps per set

@ 70-85% of 1RM Jerk

(with a :03 pause in receiving position)

*In between each set complete:

10 Planking up/downs

10 Leg Raises

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
TIME CAP: 12:00

Post WOD Stretching

Hold each stretch for :30 side

Couch Stretch

Thread the Needle

Deep Lunge

Pigeon

Touch toes

Midline

3 Rounds

10 Spiderman’s

10 V-Ups

10 Ab Rollers

September 17, 2019

TriPark Strength – CrossFit

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Warm-up

2:00 jog inside of gym

Then

2 Rounds

Banded Palloff Hold (:30 a side)

Y’s, T’s, and W’s x 5 each

Inch Worm x 5

Broad Jumps x 10

Active Scorpion x 10

Metcon

Metcon (Time)

“TriPark’s Filthy 50”
With a partner:

Buy In: 50 Double Unders

50 Sit-Ups

(both partners must complete both of these movements separately to move on)

1000m Row

50 Burpees

50 DB Snatches (50/35)

50 DB Box Step-Up and Overs (50/35 DB’s, 24/20)

50 Partner Push-Ups

50 Med. Ball Squat Cleans (30/20)

50 Lunges

Cash Out: Each Partner completes 3- 200m Shuttle Runs

(Switch after each one)

1 Shuttle Run=

Run 100m, Run back to the start

Run 150m, Run back to the start

Run 200m, Run back to the start

Post WOD Stretching

Hold each stretch for :30

Dragon

Scorpion

Banded Lat Stretch

Banded Tricep Stretch

Downward Dog

Cobra

Midline

6:00 – AMRAP

30 Mountain Climbers

25 AbMat Sit-Ups

September 18, 2019

TriPark Strength – CrossFit

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Warm-up

PVC Pipe Passthroughs x10

PVC Around the world X10 each direction

Prayer stretch x :30

Then…

2 Rounds

Scap. Pull-ups x 10

Kip swings x10

Banded Lateral Walks x 10 each direction

Banded Fire Hydrants x 10 each

Wall Squats x 10

Strength

Front Squat

12:00 EMOM

(6 sets)

Set 1: 5 reps @ 70%

Set 2: 3 reps @ 80%

Set 3: 2 reps @ 85-90%

Set 4: 1 rep @ 90-95%

Set 5: 1 rep @ 95%+

Set 6: 1 rep @ 100%+

Metcon

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP
200m Run

10/7 Ring Dips

100 Double Unders

10/7 Man Makers (50/35)

5/3 Bar Muscle Ups

E3MOM stop and rest 1:00

Pick up where you left off

Post WOD Stretching

Hold each pose for :30 seconds

Forearm Stretch

Banded Hamstring

Banded Chest

Thread the Needle

Cat/Camel x 10

Midline

100 See the Light Sit-Ups

September 19, 2019

TriPark Strength – CrossFit

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Warm-up

250m Row

2 Rounds

:30 each movement

Jumping Jacks

Push up to Downward Dog

Single Unders

Planking Spidermans

PVC Good Mornings

Strength and Skills

-Accessory Strength-

-3 Rounds-

Med Ball Hamstring Curls x10-15

BB Rows x 8-10

Farmers Carry x 150m (5 or 10# plates in each hand)

Plank Hold on Rings

Wall Sit x :45 (holding plate on legs)

Metcon

Metcon (Time)

4 Rounds for time
15 Deadlifts (115/105)

10 Burpees over the Barbell

5 Power Cleans (155/105)

RX+: (175/125)

Post WOD Stretching

Hold each pose for :30 a side

Downward Dog

Iron Cross

Pigeon

Forearm Stretch

Worm

Midline

21-18-15-12-9-6-3

Suitcase Sit-Ups

KB Russian Twists

“Curtis Park Partner WOD”

TriPark Strength – CrossFit

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Warm-up

PVC Pipe Circle Game

2 Rounds

Jog for :30

Inch Worm x 5

Samson x 5

Lunge with a twist x 10

Air squats x 10

Metcon

Metcon (AMRAP – Rounds and Reps)

Curtis Park Partner WOD
25:00 AMRAP

Partner run around cones

30 air squats (switch off as needed)

Bear Crawl length of cones and back

30 Jumping Jacks (switch off as needed)

30 partner walking lunges with sandbag**

30 mountain climbers (switch off as needed)

30 high knees (switch off as needed)

15 synchronized burpees or English Burpees

30 back squats with sandbag (switch off as needed)

15 situps

Run with sandbag around cones while second partner holds a plank

**Sandbag is optional on walking lunges