Workout of the Day

CrossFit Beyond Parallel – CrossFit

CrossFit Programming

Strength

Close Grip Bench Press (4 sets of 8 building)

build to a tough but not max set

Chin ups (4 sets of max effort)

add weight to make the 5 reps a challenge

Metcon

50 AB Calories for time (Time)

50 cal sprint on the AB

Accessory

A: Curls (3 sets of 12 with DB)

B: banded tricep push downs (3 sets of 15)

Core

hollow/arch holds (6 sets tabata)

if time allows

Weightlifting Program

panda pull + clean + jerk (max for day)

A: Close Grip Bench Press (4 sets of 8 building)

build to a tough but not max set

B: Chin ups (4 sets of max effort)

add weight to make the 5 reps a challenge

A: Curls (3 sets of 12 with DB)

B: banded tricep push downs (3 sets of 15)

hollow/arch holds (6 sets tabata)

if time allows

CrossFit Beyond Parallel – CrossFit

Weightlifting

Snatch (max for day)

Clean and Jerk (max for day)

Strength

split squat (4 sets of 8 each leg with 2 second descent)

KBs in front rack

Gymnastics

10:00 of HS play (10:00)

practice holds, push ups, walks, freestanding holds, etc. Get comfortable with being upside down.

Metcon

Metcon (AMRAP – Rounds and Reps)

12:00

60 double unders

30 air squats

15 pull ups

CrossFit Beyond Parallel – CrossFit

CrossFit Programming

Strength

A: Seated Barbell Strict Press (5 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

B: strict pull up (build to a 1 rep max)

super set with the press

Aerobic Capacity

Metcon (AMRAP – Rounds)

25:00 at aerobic pace

400m run

500m row

0.5 mile AB

Weightlifting Program

Power Clean + Hang Power Clean (knee) (build to a tough set)

Clean and Jerk (5 triples at 70%)

drop and reset. Power if possible

A: Seated Barbell Strict Press (5 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

B: strict pull up (build to a 1 rep max)

super set with the press

CrossFit Beyond Parallel – CrossFit

CrossFit Programming

Strength

Deadlift (1 rep max)

Metcon

A: Metcon (AMRAP – Rounds and Reps)

9:00 AMRAP

400m run

15 toe to bar

9 hspu

Rest till 12:00

B: Find a max clean (From 12:00 – 20:00)

CrossFit Beyond Parallel – CrossFit

CrossFit Programming

Metcon

Metcon (5 Rounds for time)

every 3:00 for 15:00

10/7 cal AB

30 walking lunge step

20 ab mat sit ups
stagger the starts on the minute for bigger classes

Strength

A : Seated DB shoulder press (4 sets of 5)

both arms at the same time

B: Banded Face Pulls (4 sets of 15)

C: Banded tricep push downs (4 sets of 15)

Accessory

21-15 9 not for time

Empty bar curls

v ups

russian twist each side

Weightlifting Program

clean lift off + clean pull + power clean (build to a tough set)

clean lift off is a pull to the knee and a short pause at the knee.

hang clean + 2 jerks (tough set)

do class strength and accessory

CrossFit Beyond Parallel – CrossFit

CrossFit Programming

Weightlifting

Snatch (Max for day)

Strength

Front Squat (8:00 EMOM)

3 reps at 75% with 2 second decent

Metcon

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

10 burpees

15 goblet squat 24/16

20 kB hang snatch (10L/10R)

Weightlifting Program

Snatch Balance (6×2 building)

Power Snatch (Tough double )

Hang Snatch (Tough double from knee)

Back Squat (Build to a tough triple)

CrossFit Beyond Parallel – CrossFit

CrossFit Programming

Weightlifting

Clean (build to a miss)

Strength

Deadlift (2 rep max)

Deadlift (2 drop sets at 90%)

Metcon

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

200m run

15 toe to bar

200m run

10 power cleans (185/125)

Weightlifting Program

Snatch (3 singles at 80%)

Snatch (3 singles at 85%)

Snatch (2 singles at 90%+)

only go above 90 on second rep if no misses today

Deadlift (2 rep max)

Deadlift (2 drop sets at 90%)

Pendlay Row (5 sets of 5 building)

CrossFit Beyond Parallel – CrossFit

CrossFit Programming

Metcon

Metcon (Time)

for time

40 dumbell step overs (50/35 each hand)(24/20)

30 devil press (same weight)

20 burpee box jump overs 24/20

Strength

A: SA DB Press (3 sets of 6)

try to finish heavier than last week

B: Banded face pulls (3 sets of 12-15 reps)

C: DB skull crusher (3 sets of 8)

Accessory

A: Curls (3 sets of 8)

pick hammer or palms facing forward

B: strict toe to bar or K2E (3 sets of 8-12)

C: Side plank rotation (3 sets of 6 each side)

Weightlifting Program

clean lift off + clean pull + power clean (build to a tough set)

clean lift off is a pull to the knee and a short pause at the knee.

Split Jerk (build to a tough single)

Split Jerk (5 singles at 85% of heaviest single)

Warm-up (No Measure)

Do strength and accessory from class if time allows

CrossFit Beyond Parallel – CrossFit

CrossFit Programming

Weightlifting

Snatch (build to a miss)

Snatch (3 singles at 85% of miss)

Strength

Front Squat (8:00 EMOM of 2 reps with 1 second pause)

add 5# to two weeks ago

Core

3 sets

:30 plank with plate

10 back extensions

Metcon

()

CrossFit Beyond Parallel – CrossFit

Weightlifting

Clean and Jerk (max for day)

Strength

A: RFE split squats (4 sets of 5)

B: BB Glute Bridge (4 sets of 5 HEAVY)

Gymnastics

Strict HSPU EMOM (add 1 rep from last week)

adjusting the time domaine next week

Metcon

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP

10/7 cal AB

20/14 row

30 double unders