Workout Of The Day

07/10/2019

TriPark Strength – CrossFit

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Warm-up

2 Rounds

Assault Bike x 30 seconds

Waiter Carry x 50 Meters per side

Farmers Carry x 50 Meters per side

Scapular Pull-Ups x 10 reps

Y’s, T’s & W’s x 10 reps each

Lat Engaged Kips x 10

Gymnastics

3-5 Rounds

ADVANCED – HAVE 5+ CHEST TO BAR PULL-UPS

Strict False Grip Pull-Ups x 5

Strict Ring Dips x 5

Muscle-Up Swing x 3

– Focus on getting that big half circle from front to back

– If athlete has this – then focus on getting horizontal.

INTERMEDIATE – HAVE 5+ KIPPING PULL-UPS

Strict Banded Pull-Ups x 5

Banded Ring Dips x 5

*False Grip Hang From Rings x :30

Or False Grip Ring Row Hold x :30

BEGINNER

False Grip Ring Rows x 5

Tempo Bench Dips x 10

Muscle-Up Transitions x 5

Metcon

Metcon (AMRAP – Rounds and Reps)

4 Rounds

4:00 – AMRAP

50 Double Unders

40 Sit-Ups

30 Push-Ups

20 Pull-Ups

2:00 Rest Between Rounds

** Pick-Up where you left off

1 Score for all 4 rounds = Number of Rounds and Reps

Post WOD Stretching

Hold Each Pose For :30

Deep Lunge – R/L

Pidgeon – R/L

Touch your toes

Banded Hamstring Stretch – R/L

Midline

50 Windmills

100 Ab Rollers

50 Starfish

07/10/2019

TriPark Strength – Conditioning

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Warm-up

600m Run

Then

2 Rounds

5 English Burpees

10 Squats

20 Mountain Climbers

Metcon

Metcon (AMRAP – Rounds and Reps)

7:00 – AMRAP

20 Double Unders or Single Unders

10 Reverse Lunges

5 Burpees
REST 3:00 . . . Then . . .

Metcon (Time)

The Number Of Rounds and Reps Completed in the 7:00 – AMRAP

07/09/2019

TriPark Strength – CrossFit

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Warm-up

1:00 – Jogging in Gym

:30 – High Knees

:30 – Butt Kickers

:30 – Burpees

:30 – Squats

-Then-

:30 – Ankle Circle (r)

:30 – Ankle Circles (l)

1:00 – Dragon w/ emphasis of leaning forward and stretching the ankle (R)

1:00 – Dragon w/ emphasis of leaning forward and stretching the ankle (L)

20 mountain climbers (knees to chest)

20 mountain climbers (feet outside of the hands)

20 froggers

10 Inch Worms with Push-Up

:45 Ankle Stretch – to the wall (each side)

10 Rig Assisted Squats

10 reps of squats facing a wall arms overhead, go SLOW, sit back in the heels. The wall will force you to keep your torso upright which will be very important.

Weightlifting

6 Sets

Back Squat

1 Tempo Pausing Back Squat

1 Back Squat

Tempo: 5s negative, 3 second pause in bottom. Regular stand.

*Build Over the course of 6 sets.

1 Pausing Tempo Back Squat + 1 Back Squat

Metcon

Metcon (Time)

5 Rounds

100’ Sled Push (180/135)

10 Sandbag Squats (70/50)

Rx+: 225/180

100/70

Midline

3 Rounds

40 DB Side Bends

30 Russian Twist

20 Abmat Sit ups

Post WOD Stretching

Hold Each Pose For :30

Deep Lunge – R/L

Scorpion – R/L

Piriformis – R/L

Downward Dog

Child’s Pose

07/08/2019

TriPark Strength – Conditioning

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Metcon

Metcon (Time)

2 roudns

30 sit ups

20 oblique sit ups

30 crunches with toe touches

30 sec left side plank

30 sec right side plank

40 russian twists with weight

30 oblique sit ups

15 leg lifts

20 reverse crunch

15 leg lifts

07/08/2019

TriPark Strength – CrossFit

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Warm-up

200m Run

Length of Gym

High Knees

Butt Kickers

Skip

High Skip

Broad Jumps

Bear Crawls

THEN

2 Rounds

Banded Row + Rotation + Press x 5 Each Side

Upside Down KB Press x 5 Each Side

**See movements here: https://www.facebook.com/watch/?v=1309199835846753

Banded Side Steps x 10 Each Way

Banded Forward and Back Steps x 10 Each Way

Weightlifting

6 Sets

Power Clean & Jerk x 2 reps

Sets 1-3 = @ 60%

Sets 4-6 = @ 70%

*No more than :90 Rest between Sets

STRENGTH – ALTERNATIVE

4 Sets

Supinated-Grip Bent-Over Barbell Row x 15

Rest 30 seconds

Supinated Grip Pull-Up x Max Reps

Rest 30 seconds

Dumbbell Hammer Curl + Press x 10-12 reps

Rest 90 seconds

Power Clean + Jerk

Metcon

Metcon (Time)

For Time

40 Burpee Box Jumps (24″/20″)

50 Power Cleans (155/115)

Rx+:

30″/20″

225/155

Master:

115/75

Midline

4 Rounds

18 Banded Good Mornings

15 x 4-Count Flutter Kicks

12 Glute Bridge

Post WOD Stretching

Hold Each Pose For :30

Arm Across Your Body – R/L

Cow Face – R/L

Head Tilt (R/L) x 5 each side

Thread the Needle – R/L

Downward Dog

07/06/2019

TriPark Strength – Saturday Hero WODS

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Metcon

Morrison (Time)

50-40-30-20-10

Wall-Ball Shots, 20#

Box Jumps, 24″

Kettlebell Swings, 53#
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here

07/06/2019

TriPark Strength – CrossFit

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Partner WOD

Metcon (Time)

For Time

W/ A Partner

50 Box Jumps (24/20 in)

50 Pull-Ups

50 Kettlebell Swings

50 Walking Lunges

50 Knees-to-Elbows

50 Push Press (45/35 lb)

50 Wall Balls (20/14 lb)

50 Burpees

50 Wall Balls

50 Push Press

50 Knees-To-Elbows

50 Walking Lunges

50 Kettlebell Swings

50 Box Jumps

One Partner Works other Partner Hold Plate Overhead (35/45)

When the Plate Drops Below Head – Switch positions