Workout of the Day

CrossFit Beyond Parallel – CrossFit

CrossFit Programming

Strength

Back Squat (1 rep max)

Metcon

A: Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP

200m run

10 v-ups

8 deadlifts 135/95

1:00 reset then into Part B

A: Clean (9:00 to find a 1RM)

Weightlifting Program

Snatch Balance (build to a tough single in 6 sets)

Block Snatch Pull + Block Snatch (build to a tough set)

This can be a panda pull. I want to see strong finishing positions. Practice being patient and loading your high hang from the shift.

RDL (4 sets of 6 tough)

tough but not max effort

Pendlay Row (4 sets of 5)

CrossFit Beyond Parallel – CrossFit

CrossFit Programming

Strength

A: Bench Press (5 sets of 5)

Build to a heavy set but not max effort

B: SA DB bent over row (4 sets of 6 each arm)

Btw sets of bench

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

FBB

3 sets

50m farmers carry

8 paloff press each side

10 ghd sit ups

Weightlifting Program

Clean (Build to a tough double)

2 drops sets at 90%

Split jerk (Build to a heavy single)

2 drops sets at 90%

A: Bench Press (5 sets of 5)

Build to a heavy set but not max effort

Strict Pull ups (3 sets of ME)

CrossFit Beyond Parallel – CrossFit

CrossFit Programming

Weightlifting

Hang snatch double (2 RM)

Build to a heavy double from the knee

Strength

Back Squat (5 singles at 75-85%)

Practice your walk out, set up and perfect squats for 1 RM day

Core

Core

3 sets

:30 Plank hold (w/ plate if possible)

:45 sorinsen hold

Metcon

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP

20 alt DB snatches

20 double unders

10 toe to bar

Weightlifting Program

Hang snatch double (Build to a tough double from the knee)

Not Max effort

Snatch (Build to 90% ish for a single)

Back Squat (Tough double with 2 drop sets at 90%)

CrossFit Beyond Parallel – CrossFit

Weightlifting

Snatch (max for day)

Clean and Jerk (max for day)

Strength

Clean deadlift (tough set of 5)

same set up and pull as a clean but heavy. ground, knee, high hang, stand.

Gymnastics

Bar muscle up transition practice

take 10:00 and work the transitions or BMU if you have them.

Metcon

Metcon (AMRAP – Rounds and Reps)

15:00 w/ partner, alternating movements

200m run (second handicap sign)

15 goblet squats

10 burpee box step ups

Partner 1 does the run

Partner 2 does the squats

Partner 1 does the burpee step ups

Partner 2 does the run

etc……..

CrossFit Beyond Parallel – CrossFit

CrossFit Programming

Warm-up

Warm-up (No Measure)

2 sets

1:00 AB or row

10 runners lunges

5 SL RDL

:15 dead hang

5 kb bottom up press

Strength

Push Press (build to a tough set of 3)

Aerobic Capacity

Metcon (2 Rounds for reps)

30:00 w/ partner

15:00 station 1

0.5 mile AB

15 ab mat sit ups after each bike

*the goal is to keep the bike moving. No need to reset the monitors, just switch every half mile and PUSH THE PACE

1:00 transition

15:00 station 2

500M row

5 strict knee raises

*same rules as the AB. PUSH THIS

Weightlifting Program

Clean and jerk waves

work up to a tough single, drop down to 75% and build to another tough single

Front squat (3 rep max with pause in the bottom)

3 second pause in the bottom

Push Press (build to a tough set of 3)

CrossFit Beyond Parallel – CrossFit

CrossFit Programming

Weightlifting

Power Clean + Hang full clean (10:00 to find a tough set)

Strength

Back Squat (3×3 at 90% of 3RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP

400m run

20 wall balls

15 Deadlifts 225/155

10 box jumps 24/20

Core

Core

3 sets

10-15 GHD sit ups

6-8 slider pikes
if time permits

Weightlifting Program

Snatch Balance (build to a tough set of 2)

using the right word this week

Block Snatch (build to a tough double)

RDL (4 sets of 8)

tough but not max effort

CrossFit Beyond Parallel – CrossFit

CrossFit Programming

Gymnastics

Kipping Pull Ups (6:00 EMOM – 3-6 reps every :30)

Strength

A: Bench Press (4 sets of 3)

build to a tough set but not max effort

B: Strict Pull Ups (4 sets of max effort)

regular chin over the bar. Add weight if 10 or more

Metcon

Metcon (4 Rounds for reps)

4 rounds for max burpees

:90 running clock

25 air squats

10/7 AB calories

ME burpees

rest :90

Weightlifting Program

Clean (build to a tough single)

Split Jerk (10 singles at 80% +)

Bench Press (5 sets of 5 building to a tough set)

Core

3 sets

12 weighted GHD sit ups

12 back extensions weighted

CrossFit Beyond Parallel – CrossFit

CrossFit Programming

Weightlifting

Snatch high pull + Snatch (build to a heavy set)

Bar should end at the chest and elbows should be high. No turn over!

Strength

Back Squat (3 rep max)

Metcon

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP

6 bar muscle ups

30 double unders

*sub in 12 C2B or 6 jumping BMU(banded also permitted)

Weightlifting Program

High Hang Double (build to a moderate double)

use this as a primer for the snatch waves. Do not go to max effort.

Snatch (build to a max for day and then drop sets.)

[email protected]%

[email protected]%

Back Squat (find a tough double and then 2 sets @90%)

CrossFit Beyond Parallel – CrossFit

Weightlifting

Snatch (1 rep max)

Clean and Jerk (1 rep max )

Accessory

A: BB glute bridge (3 sets of 5)

Heavier than last week

B: GHR negatives (3 sets of 4-6 SLOW!)

Last week with these. We will see them in future cycles.

Gymnastics

Bar muscle up transition (10:00 practice)

if you have a BMU or banded BMU then use this to warm up and then practice some short sets

Metcon

Metcon (AMRAP – Rounds and Reps)

12:00 w/ partner

you go, I go

21 kbs

15 thrusters at 95/65

9 burpees over the bar

CrossFit Beyond Parallel – CrossFit

CrossFit Programming

Strength

Push Press (build to a tough set of 5 and then 2×5 at 90%)

Metcon

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP at 909% effort

Murph training

500m row or 0.7/0.5

5 pull ups

10 push ups

15 air squats

rest :30

Weightlifting Program

Clean (two tough singles (read description))

build to a tough single. Drop down to 75% and then rebuild back up to a tough single. These two tough singles may or may not be the same number. Keep technique in mind when adding weight.

Split Jerk (build to a tough single and then do 2 at 90%)

Front Squat (build to a tough double with a 5 second pause)

Push Press (build to a tough set of 5 and then 2×5 at 90%)