Workout Of The Day

07/17/19

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)

Wrist circles x 10 (each direction)

Arm Circles x 10 (each direction)

Shoulder circles x 10 (each direction)

400m Run

10 Broad Jumps or Glute Bridges

10 Vertical Jumps or Good Mornings

10 Tuck Jumps or inch worms

3 Rounds – Crossover Symmetry

Row x 8

Pull Down x 8

90/90 x 8

Incline Press x 8

*Stretch or Foam Roll Ankles x 30-60 seconds

Weightlifting

5 Sets

Snatch x 1.1.1

(rest 5-7 seconds between singles)

Rest 2 minutes between sets

*Spend no more than 10 minutes on working sets.

Snatch

Metcon

Metcon (3 Rounds for time)

3 Sets For Time and Reps

20 Wall Balls (20/14)

10 Unbroken Ground to Overhead*

Max Unbroken Wall Ball

Rest 2 minutes

*Rx:

Set 1 – 75/45 lbs

Set 2 – 95/65 lbs

Set 3 – 115/75 lbs

Masters Rx:

45/35

65/45

75/55

Rx+:

Set 1 – 135/95 lbs

Set 2 – 155/105 lbs

Set 3 – 175/120 lbs

Metcon (3 Rounds for reps)

Max Effort Unbroken Wall Balls

07/17/2019

TriPark Strength – Conditioning

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Metcon

Metcon (Time)

4 Rounds

10 Burpees

20 Weighted Box Step-Ups

30 Planking Jacks

200/150m Run

Metcon (Time)

3 Rounds

10 Squats

10 Lunges

10 Step-Ups

10 Sumo Squats

07/16/2019

TriPark Strength – CrossFit

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Warm-up

3 Rounds

100m Run

False Grip Ring Rows x 5

Push-ups x 5

Scapula Pull-Ups x5

Hollow Rock x 10

Scapula Kips x 5

Strength and Skills

3 Rounds – Every 2:00

Station 1: Double Under or Triple Under Practice

Station 2: Strict Pull-Ups – Max Effort

Station 3: Muscle-Up Transitions x 5-7

– Feet on Ground

– Banded Transition

– Calves on Foam Roller

– Feet on Box

– Calves on Box

Metcon

Metcon (Time)

3 Rounds

200m Run

3 Rope Climbs

200m Run

10 Burpees

Midline

3 Rounds

On The Minute

Minute 1 – V-Ups

Minute 2 – Hollow Hold

Minute 3 – Banded Good Mornings

Post WOD Stretching

Hold each pose for :30

Scorpion

Thread the needle

Dragon

Pigeon

Piriformis

Worm

07/15/2019

TriPark Strength – CrossFit

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Warm-up

5:00 – Foam Rolling

– Target Quads, Inner Thighs and calves

2 Rounds

Calve Rotations x 5 Each leg

Planking Ankle Rotations x 10

Plank to Bottoms Up Squat x 5

THEN

2 Rounds

Lateral Banded Walks (in quarter squat) x 10 (each way)

Monster Walks (in quarter squat) 10 each way (front and back)

Banded Fire Hydrants x 5 Each Leg

Banded Squats x 10 Each Leg

Weightlifting

6 Sets

3 Front Squats + 6 Back Squats

Barbell: 50-60% Back Squat

• For Both Lifts

*Should take no longer than 12:00 on working sets.

ALTERNATIVE STRENGTH

6 Sets

:30 Dumbbell Close-Grip Floor Press

:30 Rest

:30 Glute Bridges

:30 Rest

3 Front Squats + 6 Back Squats

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
*Squat Cleans

Midline

3 Rounds

20 Supermans

30 Leg Raises

40 Russian Twists

Post WOD Stretching

Hold Each Pose For :30

Pidgeon – R/L

Deep Lunge w/ External Rotation – R/L

Iron Cross – R/L

Scorpion – R/L

Frog

Downward Dog

07/15/2019

TriPark Strength – Conditioning

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Metcon

Metcon (AMRAP – Rounds and Reps)

10:00 – AMRAP

10 Push-Ups

15 Air Squats

20 Sit-Ups

Metcon (AMRAP – Rounds and Reps)

10:00 – AMRAP

25 Mountain Climbers

10 Lunges

10 DB Snatches

07/13/2019

TriPark Strength – CrossFit

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Warm-up

Medball Tic Tac Toe

Losing Team = 100m Run + 5 Burpees

Partner WOD

Metcon (Time)

3 Rounds:

50 Toes to Bar

50 Box Jump Overs (24″/20″)

50 Deadlifts

Round 1 Barbell – 135/95

Round 2 Barbell – 185/135

Round 3 Barbell – 225/165

07/11/2019

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