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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