Workout Of The Day

05/18/2019

TriPark Strength – CrossFit

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Partner WOD

Metcon (AMRAP – Reps)

7:00 – AMRAP

60 Synchronized Hang Sandbag Cleans

Max Effort Back Squats w/ Sandbag

Rest 3:00

Metcon (AMRAP – Reps)

7:00 – AMRAP

60 Synchronized Burpees

Max Calories On The Rower

Rest 3:00

Metcon (AMRAP – Reps)

7:00 – AMRAP

60 Synchronized DB Hang Snatches

Max Effort 100m Sprints

05/18/2019

TriPark Strength – Saturday Hero WODS

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Hero WOD

Badger (Time)

Three Rounds for time of:

30 ‘Squat’ Cleans, 95#

30 Pull-ups

Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here

05/16/2019

TriPark Strength – CrossFit

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Warm-up

:30 Seconds

Jumping Jacks

Push-up to Down Dog

Easy Single Unders

Active Spidermans

Higher Single Unders

Active Samson

Barbell Warmup – 2 Rounds

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts

Stretching

PVC Pass Throughs – :30 Seconds

Ankle Stretch – :30 Seconds Each Leg

PVC Overhead Squats – :30 Seconds

Weightlifting

5-7 Sets

1 Pause at Knee Power Snatch + 2 Overhead Squats

ALTERNATIVE STRENGTH

5-7 Rounds

5 x Behind The Neck Snatch Grip Strict Press

10 x Lat Pull-Downs

5 x High Hang Muscle Snatches

10 x V-Ups

** If can’t go overhead:

Barbell Row = Press

1 Pause At Knee Snatch + 2 Overhead Squats

Metcon

Metcon (Time)

3 Rounds

100m Farmers Carry (55/35)

25 Push-Ups

21 Box Jumps (24/20)

Master: 35/25

Step-Ups

Midline

21-18-15-12-9

V-Ups

PVC Pipe Lat Pull-Downs

Weighted Sit-Ups

Post WOD Stretching

Arms behind back and pull tight

Arm Across Body – R/L

Downward Dog

Dragon Pose – R/L

Hurdler – R/L

Iron Cross – R/L

05/15/2019

TriPark Strength – CrossFit

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Warm-up

Banded Pull-a-parts

Banded Pass Throughs

Banded Single Arm Shoulder Press – Right

Banded Single Arm Shoulder Press -Left

Banded Double Shoulder Press Banded Good Mornings

:30

Wall Slides – Click Here to See Wall Slide

Stabilizing Shoulder – Y Click Here to Review “Y”

Stabilizing Shoulder – T Click Here to Review “T”

Stabilizing Shoulder – W Click Here To Review “W”

Scapulae Push-Ups

Strength and Skills

Handstand Practice

Holds & Walks

Metcon

Metcon (3 Rounds for time)

3 Rounds

Every 8:00

30/20 Calories of Assault Bike

20 Walking Lunges with Kettlebells (53/35)

400 Meter Run

Masters: 35/25

Rx+ 70/53

Midline

50-40-30-20-10

Flutter Kicks

Swimmers

Russian Twists

Post WOD Stretching

Hold Each Pose For :30

Dragon Stretch – L/R

Pidgeon – L/R

Scoripion – L/R

Thread The Needle R//L

Downward Dog

05/15/2019

TriPark Strength – Conditioning

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Warm-up

400m Run w/ Med Ball

2 Rounds

10 Air Squats

10 English Burpees

10 Sit-Ups

Metcon

Metcon (No Measure)

Every 2 minutes, for 30 minutes

Station 1 – 400 Meter Run

Station 2 – 30 Air Squats

Station 3 – 400 Meter Run

Station 4 – 20 Sit-Ups

Station 5 – 15 Burpees

* If you can’t complete a movement w/in the tow minute cap – modify:

200m Run

15-20 Air Sqauts

200m Run

10-15 Sit-Ups

5-10 Burpees

05/14/2019

TriPark Strength – CrossFit

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Warm-up

Banded Lat Stretch x 1:00 (each side)

Banded Hamstring Flossing x 1:00 (each side)

Banded Ankle Stretch – 1:00 (each side)

3 Sets:

Muscle Cleans x 5

Tuck Jumps x 10

Weightlifting

7 Sets

Clean x 1

Set 1 @ 65%

Set 2 @ 70%

Set 3 @ 75%

Set 4 @ 80%

Sets 5-7 @ 85%

ALTERNATIVE STRENGTH:

3-5 Rounds

10 Front Rack Bulgarian Split Squat x 10

Plank x :30

Barbell Rows or Ring Rows x 10

Low Plank x :30

High Hang Muscle Cleans x 10

Clean

Metcon

Metcon (AMRAP – Rounds and Reps)

10:00 – AMRAP

50 Double-Unders

15 Toes to Bar

10 Power Cleans (155/105 lbs)

Master: 105/75

Rx+: 135/185

Midline

8:00 – AMRAP

10 English Burpees

10 Straight Leg Sit-Ups

10 Leg Lifts

Post WOD Stretching

Hold Each Pose For :30

Deep Lunge – R/L

Kneeling Quad – R/L

Banded Hamstring

Banded Hip

05/13/19

TriPark Strength – Conditioning

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Metcon

Metcon (3 Rounds for time)

3 Rounds

20 push ups

40 jump rope

20 jackknife sit ups

20 reverse crunches

20 mtn climbers

20 bicycle crunches

30 sec side plank (Each Side)

2:00 Rest Between Each Round