Workout Of The Day

05/13/19

TriPark Strength – Conditioning

View Public Whiteboard

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

05/11/2019

TriPark Strength – CrossFit

View Public Whiteboard

Partner WOD

Metcon (Time)

25:00 – AMRAP

60 Box Jumps

40 Push Press (95/65)

60 Pull-Ups

** Within the 25:00 Must complete 3200m Run

05/09/2019

TriPark Strength – CrossFit

View Public Whiteboard

Warm-up

3 Rounds

200m Run

10 Broad Jumps

10 PVC Pass Throughs

10 PVC Behind The Neck Presses

10 Snatch Drop to Power Position

– THEN –

W/ Barbell

10 snatch grip DL to below the knee

10 snatch grip DL to above the knee

10 snatch grip DL to mid-thigh

** You’ll feel your lats turning on.

Weightlifting

5-7 Sets

High Hang Power Snatch + Hang Power Snatch + Power Snatch Right Below the Knees

High Hang Power Snatch + Hang Power Snatch + Power Snatch Below the Knees

Metcon

Metcon (Time)

21-15-9

Overhead Squats

Thrusters

200m Run after every set of Thrusters

Rx: 95/65

55+: 65/45

RX+: 135/95

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

05/08/2019

TriPark Strength – CrossFit

View Public Whiteboard

Warm-up

400m Run W/ WB (20/14)

3 Rounds

50’ Bear Crawl w/ WB

10 Strict Knee Ups

5 Wall Ball

Metcon

Metcon (AMRAP – Reps)

:40 – Burpee Box Jump Overs (24/20)

:20 Rest

:40 – Wall Balls (20/14)

:20 Rest

:40 Toes To Bar

:20 Rest

Master: 24/20 – Burpee Box Step Overs

Wall Balls: 20 – 9’ Target

RX+:

Burpee Box Jump Overs: 30/24

Wall Balls 30/20

REST UNTIL 6:00

Metcon (Time)

4 Rounds

Burpee Box Jump Overs

Wall Balls

Toes To Bar

*Use the rep count from Metcon #1

Strength and Skills

4 Sets

15 Seconds of Dumbbell Lateral Raise

15 Second Dumbbell Lateral Raise Hold

15 Seconds of Dumbbell Front Raise

15 Second Dumbbell Front Raise Hold

15 Seconds of Dumbbell Strict Overhead Press

15 Second Dumbbell Strict Overhead Hold

REST :90

*Good Mornings x 10 .

*50-Foot Front-Rack Kettlebell Walk (70/53)

REST :90

*Movements should be controlled. Do not move fast.

Post WOD Stretching

Hold Each Pose For :30

Dragon Stretch – L/R

Pidgeon – L/R

Scoripion – L/R

Thread The Needle R//L

Standing Wall Stretch

05/07/2019

TriPark Strength – CrossFit

View Public Whiteboard

Warm-up

4 Minues – Hip Mobility with Lacrosse Ball

https://youtu.be/H4nWPeyDfNM

2 Minutes – Banded Front Rack Stretch

2 Minutes – Banded Ankle Stretch

https://youtu.be/K1fY0BwT5nE

2 Minutes – Wall Ankle Stretch

https://youtu.be/YF7qaAbd0q8

Weightlifting

5 Sets

*2 Cleans + 2 Front Squats

(perform a clean, drop the bar, perform another clean, followed by 2 front squats

Sets 1-3 @ 70% of 1-RM Clean

Sets 4-5 = 1 rep @ 75% of 1-RM Clean

3 Sets

*Clean x 1 rep @ 85%

*All Cleans= Squat

2 Cleans + 2 Front Squats

Clean

Metcon

Metcon (Time)

2 Rounds

Row 500 Meters

20 Alternating Dumbbell Snatches (55/35 lbs)

40/30 Push-Ups

TIME CAP: 15:00

Midline

12:00 – AMRAP

50’ Bear Crawl

20 Spiderman Planks

10 Toes To Bar

Post WOD Stretching

Deep Lunge – R/L

Kneeling Quad – R/L

Banded Hamstring

Banded Hip

05/06/2019

TriPark Strength – CrossFit

View Public Whiteboard

Warm-up

Tempo Wall Slides x 10 (take :03 to go up and :03 to go down)

Lunge Matrix – https://www.youtube.com/watch?v=GJo7_MiRLkU

Accumulate :30-:45 of an active hang

Lat Engaged Kips x 15

– Then –

2 Rounds

5 Tall Jerks

5 Strict Press From Jerk Position

Weightlifting

Split Jerk

Take 15-20 Minutes to Build To a One-Rep

Split Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

10:00 – AMRAP

30 Double-Unders

15 Air Squats

10 Pull-Ups

Midline

25-20-15-10-5

Sit-Ups

English Burpees

Post WOD Stretching

Hold Each Pose For :30

Dragon Stretch – L/R

Pidgeon – L/R

Scoripion – L/R

Thread The Needle R//L

Standing Wall Stretch