112919
CrossFit Beyond Parallel – CrossFit
Strength
A: Bench Press (5 sets of 3 with 211×1)
2 second decent and 1 second pause on the chest
B: Chin up hold (4 sets of ME)
Aerobic Capacity
Metcon (No Measure)
4 sets of each:
A) 500m row with 1:00 rest
B)0.7 mile AB with :30 rest btw
for time:
1000m ski erg
You can pick the order in which you do them. The ski erg is meant to be done fast and just one time. The Bike and the row are 4 sets of each and rest is prescribed to the movement. The row should be done solo and so should the bike. no mixed intervals.
Accessory
Warm-up (No Measure)
IF TIME ALLOWS
3 sets
20-16-12 DB curls
15 banded tricep ext
Weightlifting Program
Block Cleans (8 sets of 2 building)
Set the bar so it is resting at the top of the knee cap. Focus on squeezing the bar in right off the block.
Split Jerk (build to a tough single)
FFE Split Squats
with dumbells in each hand and a (301×1) tempo
Bench Press (5 sets of 3 with 211×1)
2 second decent and 1 second pause on the chest