082619
CrossFit Beyond Parallel – CrossFit
CrossFit Programming
Weightlifting
Snatch (three position snatch)
EMOM
8:00 EMOM
20 dubs + 6-8 c2b
Metcon
Metcon (AMRAP – Rounds and Reps)
12:00
8 hspu
12 pistols
16 kbs 32/24
Workout of the Day
082519
Ethan Helbig Workout of the Day 0
CrossFit Beyond Parallel – CrossFit
Metcon
Metcon (Time)
For time:
40-30-20-10 rep scheme
Alt. Shouldering (30-40/50-75) can be slam balls or rogue sand bags
Kbell swings (53/53)
Ab Mat sit ups
Dbell snatches (35/50)
Air squats
082419
Ethan Helbig Workout of the Day 0
CrossFit Beyond Parallel – CrossFit
Weightlifting
Snatch (Tough single)
Clean and Jerk (Tough single)
Accessory
SL DB RDL (3 sets of 10 )
Gymnastics
Handstand Walk (8:00 of practice)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 minutes of:
10 Toes to Bar
10 Deadlifts (185/125 lbs)
10 Bar-Facing Burpees
082319
Ethan Helbig Workout of the Day 0
CrossFit Beyond Parallel – CrossFit
CrossFit Programming
Strength
Front Squat (10:00 to find a heavy triple)
EMOM
8:00 EMOM
3 burpees + 6 ttb
Metcon
Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP
5 strict pull ups
10 box dips
15 box jumps
Weightlifting Program
Power Clean (tough double)
Split Jerk (tough double)
Clean Deadlift (build to a tough triple)
082119
Ethan Helbig Workout of the Day 0
CrossFit Beyond Parallel – CrossFit
CrossFit Programming
Weightlifting
High Hang Power Clean (4 sets of 6 building)
Metcon
Metcon (Time)
with a partner, complete the following
2 mile run
2k row
5.0 mile bike
*break up however you and your partner want. Example (8x400m, 4x500m and 10x 0.5 miles)
Weightlifting Program
Snatch (15:00 EMOM starting at 65% and building)
snatch high pull + low hang high pull (build to tough set)
Back Squat (heavy double)
082019
Ethan Helbig Workout of the Day 0
CrossFit Beyond Parallel – CrossFit
CrossFit Programming
Strength
A: Bench Press (5 x 5 building)
B: Chin ups (5 sets of ME -1)
Metcon
Metcon (No Measure)
every 3:00 for 15:00
400m run
15 wall balls
Accessory
3 rounds
:20 plank
15 ab mat sit ups
10 back ext
Weightlifting Program
Clean + FS + Jerk (tough single)
Clean Pull (3-3-2-2-1-1 ending over 100% of clean max)
Push Press (3 x 3 at 90% of last week)
Barbell Row (5 sets of 5 tough)
081919
Ethan Helbig Workout of the Day 0
CrossFit Beyond Parallel – CrossFit
CrossFit Programming
Weightlifting
Snatch (3-3-2-2-1-1)
EMOM
8:00 EMOM
20 dubs + 4-6 chest 2 bar
Metcon
Metcon (Time)
for time:
40/30 cal row
40 push ups
40 toe to bar
50ft hsw or 1:00 hs hold
20/15 cal row
20 push ups
20 toe to bar
50ft hsw or 1:00 hs hold
Weightlifting Program
Snatch Balance (tough double)
Snatch (build to a tough double)
Front Squat (3 x 3 at 90% of last week)
GHD Situps (3 sets of 20)
081719
Ethan Helbig Workout of the Day 0
CrossFit Beyond Parallel – CrossFit
Weightlifting
Snatch (Max for day)
Clean and Jerk (Mac for day)
Gymnastics
10:00 HS walk/hold practice
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 20 minutes of:
Station 1 – 20/15 Calories of Assault Bike
Station 2 – 15 Devil’s Presses (50/35 lb DBs)
Station 3 – 300/250 Meter Row
Station 4 – 30 Kettlebell Swings (24/16 kg)
Station 5 – Rest
081619
Ethan Helbig Workout of the Day 0
CrossFit Beyond Parallel – CrossFit
Strength
Metcon (Weight)
every 3:00 for 24:00
300/250m row
build to a heavy front squat (building across each set to a max single)
EMOM
12:00 EMOM
odd – 8-10 toe to bar
even – 8 burpees over the bar
FBB
A: DB Curls (3 sets of 20)
alternating arms (10L/10R)
B: Banded Tricep Push Downs (3 sets of 15)
Weightlifting Program
power clean + full clean (max set)
push press + push jerk + split jerk (build to a tough set)
focus on each movement 1 at a time. Do NOT REBOUND!
Clean Deadlift (3 x 3 at 100% of last week)
081419
Ethan Helbig Workout of the Day 0
CrossFit Beyond Parallel – CrossFit
CrossFit Programming
Weightlifting
Power Clean (5 x 5 TNG building)
Aerobic Capacity
Metcon (AMRAP – Rounds and Reps)
30:00
500m row
400m run
0.5 mile bike
10 burpees