Workout of the Day

CrossFit Beyond Parallel – CrossFit

Strength

Bench Press (find a 3RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

400m run

8 power clean 135/95

10 shoulder to overhead

12 toe to bar

Accessory

A: feet elevated ring rows (3 x 8 – 10)

put your feet on a box if you can. these are harder than you think!

B: Curls (3 x 10 with BB)

C: banded tricep push downs (3 x 12 reps)

CrossFit Beyond Parallel – CrossFit

Metcon

Metcon (Time)

For Time with a partner

100 cal AB

80 russian kbs

60 db thrusters 50/35

40 sand bag over shoulder

20 devils press 50/35

800m run

CrossFit Beyond Parallel – CrossFit

Weightlifting

Power Snatch (2 reps at 65-70% for an 8:00 EMOM)

Strength

RDL (3 x 5 at mod weight (deload))

sorinsen hold (3 x :40)

Metcon

Metcon (No Measure)

12:00 EMOM

10 Strict HSPU

10 strict pull ups

10 burpee to a plate

CrossFit Beyond Parallel – CrossFit

Strength

Front Squat (3 x 5 at 70% (deload))

next week we will test the 1RM front squat

Metcon

Metcon (AMRAP – Rounds and Reps)

16:00 AMRAP

10 cal AB

10 Box Jumps (30″/24″)

10 Deadlifts (275/185 lbs)

20 Wall Balls

Accessory

plank hold (3 x :30)

weighted hanging knee raises (3 x 8)

Side plank rotation (3 x 6 each side)

CrossFit Beyond Parallel – CrossFit

Weightlifting

Weightlifting

Clean + FS + Jerk (build to a tough set)

Clean + FS + Jerk (build to a tough set)

Strength

Strength

Push Press (3 x 3 at 90% of 3RM)

Push Press (3×3 at 90% of 3RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

500m row

25 walking lunges with DB 50/35

400m run

CrossFit Beyond Parallel – CrossFit

Weightlifting

Snatch (8×1 at 70-75% as a deload EMOM)

Clean and Jerk (8×1 at 70-75% as a deload EMOM)

Strength

Back Squat (3 x 5 at 70% of 1RM as a deload)

Metcon

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP with a partner, split however

800 Meter Run (together)

then – 3 rounds split however

20 Thrusters (75/55 lbs)

15 Toes to Bar

10 Dumbbell Box Step-Overs (50/35 lbs; 20″ box)

*you will run 800m after every 3rd round

CrossFit Beyond Parallel – CrossFit

Strength

Warm-up (No Measure)

This is a 15:00 EMOM of strength work.

A: Bench Press (5 x 4 at 90% of last weeks heavy set)

B: strict pull up (5 x ME -2 reps)

C: DB Curls (5 x 8 reps)

Metcon

Metcon (Time)

For time:

21 Deadlifts (205/145 lbs)

400 Meter Run

15 Deadlifts

400 Meter Run

9 Deadlifts

400 Meter Run

Core

Strict Toes-To-Bar (3 x ME)

Farmers Carry (3 x 100m)

CrossFit Beyond Parallel – CrossFit

Metcon

Metcon (No Measure)

5:00 AMRAP

5 strict pull ups

10 push ups

30 double unders

rest 2:00

5:00 AMRAP

12 alt db snatch

6 burpee box jump overs

12 ab mat sit ups

rest 2:00

5:00 AMRAP

16 kbs 24/16

12 box jump overs

8 handstand push ups

rest 2:00

for time – 1 mile run

CrossFit Beyond Parallel – CrossFit

Weightlifting

Snatch High Pull + Power Snatch (build to a moderate set. keep it snappy)

Strength

deficit deadlift (4 x 1.1)

Metcon

Metcon (AMRAP – Reps)

Every minute, on the minute, for 12 minutes for max reps or calories:

Station 1 – 30 seconds of Assault Bike or Rowing

Station 2 – 30 seconds of Dumbbell or Kettlebell Front Squats

Station 3 – 30 seconds of Devil’s Press

CrossFit Beyond Parallel – CrossFit

Strength

Front Squat (3 x 3 at 85% of last weeks 3RM)

Metcon

Ingrid (Time)

10 Rounds For Time:

3 Snatches (135/95 lb)

3 Burpees Over the Bar
To learn more about Ingrid click here

Accessory

A: Banded face pulls (3 x 10)

B: paloff press (3 x 6 each side)

C: arch hold (superman) (3 x :25)