Workout of the Day

CrossFit Beyond Parallel – CrossFit

A: Metcon (Time)

NON Barbell

800m run buy in – roughly 4:00 run +/-

then 4 rounds

16 alt DB snatches

14 HR push ups

12 box jumps

10 burpees

800m run buy out

B: Metcon (Time)

Barbell version

800m run buy in

then 4 round

6 snatches at 135/95

8 HSPU

10 burpee box jump overs

30 dubs

800m run buy out

CrossFit Beyond Parallel – CrossFit

a: Floor Press (3 x 8 (can be bench if you have access))

B: strict pull up (3 x 5 or 3 x 8 Bent over row)

C: DB Curls (3 x 10 each arm)

Metcon

Metcon (No Measure)

20:00 EMOM (5 sets)

8 burpees

8 hspu or 2 wall walks

20 mnt climbers

30 double unders or 60 singles

CrossFit Beyond Parallel – CrossFit

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds in 25:00 as possible

400m run

20 alt step ups

10 renegade row (row only) (5L, 5R)

5 burpees

rest :30

Warm-up (No Measure)

CORE

5 sets tabata (:20 work/ :10 rest)

hollow hold

right side plank

arch hold

left side plank

CrossFit Beyond Parallel – CrossFit

Metcon (No Measure)

every 4:00 for 32:00 (8 sets)

16 alt DB snatch

12 walking lunges w/DB on shoulder

8 burpee over the DB

*rest the remainder

Accessory

A: Glute Bridge (3 sets of 12 reps)

can use any weight you find necessary or just body weight. A barbell could be used for half the reps at higher loads

B: plank hold (3 x :40)

C1: RDL (3 x 6 for barbell peeps)

tough but not max effort

C2: SL DB RDL (3 x 8 each leg)

CrossFit Beyond Parallel – CrossFit

Warm-up (No Measure)

Todays focus is Recovery from yesterday. Keep it short. Ill put some extra optional stuff in there for thursday. Keep todays intensity very low to help recover.

Metcon (No Measure)

20:00 – 5 sets of each

:30 work/ :30 rest

NO PUSH UPS burpee

single unders

step ups

plank hold

Metcon (No Measure)

STRETCHING

2:00 at each one

-couch stretch

-pigeon stretch

-hamstring strict

-pec stretch

– Tricep OH stretch

CrossFit Beyond Parallel – CrossFit

A1: Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

A2: Metcon (Time)

Partitioned Murph(pull ups)

For Time:

1 mile run

then – 10 rounds

10 pull ups

20 push ups

30 air squats

then –

1 mile run

A3: Metcon (Time)

Partitioned Murph(pull up sub)

For Time:

1 mile run

then – 10 rounds

10 v ups

20 push ups

30 air squats

then –

1 mile run

CrossFit Beyond Parallel – CrossFit

Strength

A: Weighted Step-ups (4 x 16-20 reps (total))

B: Floor Press (4 x 10)

can be 10L and 10R if you only have 1 DB

C: Goblet Squat (4 x 20)

sub in FS if you have a bar for 4 sets of 10

Metcon

Metcon (Time)

for time:

400m run

40 Alt DB snatch

400m run

40 alt DB CNJ

400m run

40 DB push press

400m run

40 burpee DB deadlift

400m run

CrossFit Beyond Parallel – CrossFit

Metcon (No Measure)

50-40-30-20-10 of:

Sit-Up

Double-unders*

*sub x tuck jumps or 2 jumping jacks for each DU

rest 5:00

6 rounds for time:

400m Run

60s Plank

CrossFit Beyond Parallel – CrossFit

Metcon (Time)

50-40-30-20-10 of:

Alternating Step-Up

-10 Burpees after each round

rest 5:00

20-18-16-13-12

HR push ups

Alt DB snatches

sit ups

Strength

O1: Deadlift (5×5 building)

O2: SL DB RDL (4 x 8 each leg)

CrossFit Beyond Parallel – CrossFit

Metcon (Time)

Deck of Cards – murph style

cards 1-10(do the movement that goes with the suit and reps on the card)

Hearts- sit ups (if you have a pull up bar you may do pull ups)

Diamonds- push ups x2

Clubs- air squats x3

Spades – burpeer

FACE Cards – 100m run

NO JOKERS

The (x2 or x3) is the number on the card times 2 or 3.

Snatch (12:00 EMOM staring at 65% and building)