Workout Of The Day

03/20/2019

TriPark Strength – CrossFit

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Warm-up

1:00 – Slow Pace On Rower

1:00 – Medium Pace on Rower

1:00 – Fast Pace on Rower

THEN

2-3 Rounds (depending on time)

5 Clean-Grip RDL

5 High Hang Muscle Cleans

5 Front Squat

5 Hang Power Clean

Weightlifting

Take 15 minutes to build to approximately 80% of your 1-RM Clean

Clean

Metcon

Metcon (Weight)

4 Sets – For Max Load

Every 5:00

500 Meter Row

5 Cleans

Your goal is to lift as much as possible over the course of the 25 clean attempts. You can only take 5 attempts per set, so it’s important to make them count. You may increase or decrease loads as needed throughout the sets.

Recorded Weight = Total weight lifted for all 5 sets.

Midline

5 Sets

20 V-Ups

15 Tuck Crunches

20 Second Hollow Hold

20 Second Superman Hold

Post WOD Stretching

Hold each pose for :30

Piriformis Seated Stretch -R/L

Scorpion – R/L

Iron Cross – R/L

Cat/Cow x 10

Downward Dog

Child’s Pose

03/20/2019

TriPark Strength – Conditioning

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Warm-up

3 Rounds

100m Run

12 Jumping Jacks

9 Air Squats

6 Push-Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

4:00 – AMRAP

100m Run (counts for 1 rep)

50 Jump Ropes

Rest 1:00

Metcon (AMRAP – Rounds and Reps)

4:00 – AMRAP

50 Jump Ropes

10 Burpees

Rest 1:00

Metcon (Time)

4:00 – AMRAP

10 Burpees

10 Air Squats

Rest 1:00

Metcon (AMRAP – Rounds and Reps)

4:00 – AMRAP

10 Air Sqauts

100m Run

Rest 1:00

Metcon (AMRAP – Reps)

4:00 – AMRAP

400m Run

Max Effort Sit-Ups

03/19/2019

TriPark Strength – CrossFit

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Warm-up

Walk 100m with a med ball squeezed between your forearms.

Walk 50m with the med ball in the right hand at 90 degrees

Walk 50m with med ball in left hand at 90 degrees

Walk 100m with the med ball overhead thinking about reaching up with the lats.

2 Rounds

10 single arm banded lat pull downs

10 scap pullups

5 pushups w/ :03 descent

5 ring rows

Weightlifting

BRENCH PRESS

10-9-8-7-6-5-4-3-2-1

*Pick one weight for the entire set.

*No more than 1:30 rest between each set.

*Between each set do 10 Sit-Ups

Bench Press (10-9-8-7-6-5-4-3-2-1)

Metcon

Metcon (5 Rounds for reps)

5 Rounds

2:00 – AMRAP

15 Burpees

** Max Effort 100m Sand Bag Run 80/50

2:00 Rest

Score = number of runs completed each round

Rx+: 100/80

Master Rx: 50/35

Post WOD Stretching

Hold Each Pose For :30

Calf Stretch – R/L

Standing Hamstring Strength – R/L

Scorpion – R/L

Iron Cross – R/L

Downward Dog

Child’s Pose

03/18/2019

TriPark Strength – CrossFit

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Warm-up

400m Run

2 Rounds

Banded Good Mornings x 15

Plank Hip Extensions (leg raises) x 15 (each leg)

Frankenstein x 10 (each leg)

Banded Walks x 10 steps each way

Sit-Ups x 10 (Base of Neck Goes beyond Hip Bone)

Push-Ups x 10

Lunges with Twists x 10

Weightlifting

6 Sets – BACK SQUATS

Set 1 – 6 reps @ 65%

Set 2 – 4 reps @ 75%

Set 3 – 2 reps @ 80%

Set 4 – 2 reps @ 85%

Set 5 – 1 rep @ 90%

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 80%

(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

** In between sets do 5-7 Kips to get Shoulders warm + 5 tempo ring rows (4 seconds up and 4 seconds down)

+ 5 DB Push Press (light)

Back Squat

Back Squat

Metcon

Metcon (Time)

21-15-9

Thrusters (95/65)

Chest To Bar Pull-ups

Master: 65/45 & Pull-Ups

Scaled: 45/65 & Banded or Pull-Ups

**5:30am

Midline

5 Rounds

20 second L-Sit Hold (pull-up bar or parallettes)

20 Second Hollow Rock

20 Seconds of Sit-Ups

Post WOD Stretching

Hold Each Pose For :30

Hurdler Stretch – R/L

Dragon Pose – R/L

Scorpion – R/L

Iron Cross – R/L

Thread the Needle – R/L

Downward Dog

03/16/2019

TriPark Strength – CrossFit

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Partner WOD

Metcon (AMRAP – Rounds and Reps)

In teams of two, with only one partner working at a time, partners alternate whole rounds to complete…

10:00 – AMRAP

10 Push Press (115/75 lbs)

10 Fronts Squats

Rest 5 minutes, and then,

Metcon (AMRAP – Rounds and Reps)

10:00-AMRAP

Run 150 Meters

15 Russian Kettlebell Swings (50/35)

03/16/2019

TriPark Strength – Saturday Hero WODS

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Hero WOD

Manion (Time)

7 Rounds for time:

Run 400m

29 Back Squats, 135#
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
To learn more about Manion click here
Women: 95#