Workout of the Day

CrossFit Beyond Parallel – CrossFit

Warm-up

Warm-up (No Measure)

2 sets

1:00 cardio

5 banded good mornings

10 alt dead bugs

:20 plank

5 t spine rotations

Strength

Deadlift (1 rep max)

Metcon

Metcon (Time)

Two rounds of:

50 Burpees

40 Pull-Ups

30 Alternating Pistols

20 Kettlebell Swings (24/16 kg)

10 Strict Handstand Push-Ups

25:00 time cap

Weightlifting Program

Power Clean (build to a quick single as a primer)

Clean and Jerk (2@80, 2@85, 2@90, 1@92,95 and 97%)

Deadlift (1 rep max)

CrossFit Beyond Parallel – CrossFit

Strength

Push Press (3 x 5 at 75% of 2RM)

Metcon

Metcon (4 Rounds for time)

Every 6 minutes, for 24 minutes (4 sets) for times of:

20/15 Calorie Row

10 Alternating Dumbbell Snatches

20 Wall Balls

10 Alternating Dumbbell Snatches

10 burpees

Core

Warm-up (No Measure)

3 sets

8 side plank rotations

8 strict toe to bar

Weightlifting Program

3 position clean (tough set)

Split Jerk (8:00 EMOM – 1 rep at 80%)

Push Press (3 x 5 at 75% of 2RM)

Warm-up (No Measure)

3 sets

8 side plank rotations

8 strict toe to bar

CrossFit Beyond Parallel – CrossFit

Weightlifting

1×1: snatch high pull + hang snatch

Work up to a tough set

FBB

A: FFE Split Squats (3 X 8 each leg )

with dumbells in each hand

B: paloff press (3 x 6 each side )

C: BB glute bridge (3 x 10 )

heavy as possible with full extension

Metcon

Metcon (Time)

For time (12:00 Cap)

50/35 AB Cal

50 Thrusters 45/35

50 T2B

Weightlifting Program

Snatch Balance (5 x 3)

snatch high pull + hang snatch (Build to a tough set)

FBB from class

GHD Sit-ups (3 x 12 )

weighted

CrossFit Beyond Parallel – CrossFit

Weightlifting

Snatch (10:00 EMOM – 70-80%)

Clean and Jerk (10:00 EMOM 70-80%)

Strength

reverse lunges (find a tough set of 10 (5 each leg))

Metcon

Metcon (Time)

for time with a partner, split however

50 cal row

40 box jump over

30 snatches 135/95

20 BF burpees

10 bar muscle ups

20 BF burpees

30 CNJ 135/95

40 box jump overs

50 cal row

CrossFit Beyond Parallel – CrossFit

FBB

A: Alt arm DB bench press (4 x 16 total reps)

non working arm stays at lockout until the other DB returns

B: paloff press (4 x 6 each way)

C: SA ring row (4 x 6 each arm)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

4 Bar Muscle-Ups

8 Toes to Bar

12 Dumbbell Push Presses (50/35 lbs)

Core

Warm-up (No Measure)

6 sets each tabata

hollow/arch hold

Weightlifting Program

High-Hang Clean (5 x 2 at 70%)

hang clean and jerk (build to a tough set)

Warm-up (No Measure)

class FBB and Core

CrossFit Beyond Parallel – CrossFit

Weightlifting

3 position clean + jerk (build to a moderate tough set)

do not go heavier if form breaks down. keep your positions looking perfect.

Strength

Deadlift (4 x 1 at 85-90% of 2RM)

next week is 1RM

Metcon

Metcon (4 Rounds for time)

Every 4 minutes, for 12 minutes (3 sets) for times of:

20/15 Calories of Assault Bike

5 squat cleans 225/155

Weightlifting Program

snatch high pull (3 x 3 at 75-80%)

Block Snatch (build to a tough double from slightly above knee)

Deadlift (4 x 1 at 85-90% of 2RM)

next week is 1RM

A: Bent Over Row (3 x 6)

B: Back extensions on GHD (3 x 12 with weight)

CrossFit Beyond Parallel – CrossFit

Strength

Push Press (3 x 2 at 90%)

Metcon

Metcon (No Measure)

Every 4:00 for 24:00(6 sets)

2 rounds

snatches

6 BF burpees

BB reps and loading loading

1 – 6 reps – 95/65

2 – 5 reps – 135/95

3 – 4 reps – 155/105

4- 3 reps – 175/115

5 – 2 reps – 195/ 125

6 – 1 rep – 205/135
If you fail a round or can no longer advance, drop down to a maneagable round in order to finish the 6 rounds. Feel free to stay with 1 option rather than advancing

Weightlifting Program

Power Clean (build to 80% as a primer)

Clean and Jerk (build to a miss, drop down to 65% and rebuild)

Push Press (3 x 2 at 90%)

CrossFit Beyond Parallel – CrossFit

Warm-up (No Measure)

2 sets

20 alt step ups

10 banded pull through

5 crossover kicks each side

5 kang squats

:30 pigeon stretch on each side

Strength

Back Squat (1 rep max)

Metcon

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

2 bar muscle up or 4 c2B pull ups

4 strict HSPU

8 KBS 32/24
if you do not have kipping c2b pull ups, up the reps to 8 for jumping or ring rows

Weightlifting Program

Snatch Pull (3 x 3 at 100%)

Snatch Double (every :90 till miss)

Start at 50% and add 5 or 10 lbs every :90 till failure

Back Squat (1 rep max)

CrossFit Beyond Parallel – CrossFit

What The F@#%

Metcon (AMRAP – Reps)

What The F@#$

– the clock will have a 10:00 work and a 1:00 reset period on repeat.

-you can do this workout in any order that you wish, but it must alternate btw cardio and weight lifting or vise versa.

– you must stay and complete each station for the full 10:00 provided.

-your score is the total reps from the cardio, added with the total weight of your lifting for 1 score.

Metcon (No Measure)

10:00 AB for calories

Snatch (1 rep max in 10:00)

Metcon (No Measure)

10:00 row for cal

Clean (1 rep max)

Metcon (No Measure)

10:00

10 burpee

10 wall ball

Split Jerk (1 rep max)

CrossFit Beyond Parallel – CrossFit

Strength

Bench Press (1RM)

Weighted Pull-ups (1RM)

Metcon

Metcon (AMRAP – Reps)

Three sets for max reps:

90 seconds of the following…

9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups

Rest 30 seconds

90 seconds of the following…

9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups

Rest 30 seconds

90 seconds of the following…

9 Burpee Box Jump-Overs + Max Reps of Toes to Bar

Rest 30 seconds
burpee box jumps do not count toward score

Weightlifting Program

Clean + hang clean + jerk (build to a tough set, then do 2 drop sets at 90%)

Bench Press (1RM)

A: Bent Over Row (3 x 8)

B: sorinsen hold (3 x :45)

C: Suitcase carry (3 x 50′ heavy)

50ft down in the right hand and 50ft back in the left hand