031720
CrossFit Beyond Parallel – CrossFit
Gymnastics
Metcon (No Measure)
10:00
:30 on/ :30 off
toe to bar
double unders
-5 sets of each movement going back and forth. use the :30 to accumulate reps but keep form first. THIS IS NOT A METCON. you do not need to fill the :30 or go unbroken. take this time to practice new breaking schemes or stringing reps together.
FBB
Seated Barbell Strict Press (3 sets of 5)
build to a tough set but not max effort. Doing these seated makes them incredibly challenging. keep core tight and no excessive arching
Side Plank (No Measure)
:30 on each side
Farmer’s Carry (3 x 200ft (down, back, down, back))
Metcon
Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell front-rack lunge 50lb/35lb
50 dumbbell box step-ups
50 5-in. elevated strict HSPU
200-ft. bear crawl
Time cap: 10 minutes
Weightlifting Program
Split Jerk (5 reps at 90%+)
Clean (12:00 EMOM, starting at 60+ and add 5# each minute)
Clean Deadlift (4 x 2 heavy)
Warm-up (No Measure)
do fbb from class