Workout of the Day

CrossFit Beyond Parallel – CrossFit

CrossFit Programming

Weightlifting

Clean and Jerk (5 singles at 85%+)

record heaviest lift

Strength

Deadlift (find a 5 rep max)

Deadlift (2 drop sets at 90% of 5RM)

Metcon

Metcon (Time)

50 power cleans for time

RX+ 225/155

RX 185/125

Scaled 135/95

Weightlifting Program

Snatch (find a tough triple)

Snatch (find a tough double)

Snatch (find a tough single)

Deadlift (5 rep max)

Bent Over Row (4 sets of 5)

CrossFit Beyond Parallel – CrossFit

CrossFit Programming

FBB

A: DB Bench Press (3 sets of 8)

B: SA DB Row (3×6 each arm)

C: band pull aparts (3 x 10 reps)

Gymnastics

10 rounds (5 rounds each)

:20 work/ :20 rest

even – double unders

odd – ME TTB

Metcon

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

3 bar muscle ups (sub 6 C2B)

6 DB hang power cleans

12 alt reverse lunges

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.

Drop Jerks (4-5 sets as a warm up of 3 reps)

Warm up footwork first with drag and stomp drills. Do not neglect the basics

Split Jerk (1 rep max from rack)

FBB from class

CrossFit Beyond Parallel – CrossFit

CrossFit Programming

Weightlifting

Snatch (5 lifts at 85%+)

record highest lift

Strength

Front Squat (8:00 EMOM at 75% of 1RM with 2 second pause)

Core

3 sets

8 side plank rotations

5 paloff press rotations

Metcon

Metcon (AMRAP – Reps)

10:00 AMRAP

6 burpees

3-6-9-12-15-18-21…….

snatches 75/55

Weightlifting Program

Power Snatch + Snatch Balance (build to a moderate but perfect set)

power snatch it, back rack it and then balance it.

Snatch (work to a miss then do 2 drop sets at 90%)

record heaviest successful lift

Snatch Pull (build to a heavy triple)

Back Squat (5×1 with 202×1 tempo)

CrossFit Beyond Parallel – CrossFit

Weightlifting

Snatch (max for day)

Clean and Jerk (max for day)

FBB

A: RFE split squats (4 sets of 6)

GHD Situps (4 sets of 8-12 with med ball)

Gymnastics

Strict HSPU EMOM (add 1 rep from last week (2-3))

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP

10 burpee box jump overs

15 goblet squats

20 kb swings

CrossFit Beyond Parallel – CrossFit

CrossFit Programming

Push Press (Total Weight)

Push Press (1 Rep Max)

Metcon (No Measure)

Team WaterFall

2 teams

30:00 AMRAP

150/100m ski

20 dubs

10/8 cal bike

10 DB Snatch (5L/5R)

150/100m row

5 burpee toe to bar

rest 1:00 (or more)
Break off in to two groups. Everyone starts in a line with person 1 at the ski. At the call of go, athlete 1 will ski and then move on to the next movement. once the ski erg is free, athlete 2 will step in to start their chase. Only 1 athlete can be working at any station at 1 time. As soon as the station infront of you opens you may move on. For the smaller classes, a 1:00 rest will be added in. For larger classes, you will just get back into line and wait to start.

Weightlifting Program

Clean Pull + Hang Power Clean (tough set)

Pause jerk double (moderate/tough set)

Clean and Jerk (5 triples starting at 65% and building slightly)

record heaviest triple

Push Press (1 rep max)

CrossFit Beyond Parallel – CrossFit

CrossFit Programming

Strength

Deadlift (build to a moderate set of 5)

nothing crazy. just getting a feel for the movement. no more than 5 sets to build

Metcon

A: Metcon (Time)

3 rounds 15:00 time cap

400m run

20 toe to bar

10 front squats 135/95

B: Clean (find a max in 8:00)

starting at 15:00 you have 8:00 to find a max clean

Weightlifting Program

no hook, no feet snatch

3 reps at 40%

3 reps @ 50%

2 reps at 60%

1 rep at 65%
last week here

Snatch (build to a max)

Snatch Grip RDL (4 x 6)

This is a back and hamstring accessory. Start at the hip and build slowly. This is new for you guys and very awkward. DO NOT go past YOUR end range of motion.

Pendlay Row (4 x 6)

CrossFit Beyond Parallel – CrossFit

CrossFit Programming

Strength

Bench Press (Total Weight)

Bench Press (1 Rep Max)

Weighted Pull Up (Total Weight)

Strict Pull Ups (1 Rep Max)

Metcon

Metcon (No Measure)

Every 1:00 for 20:00

1 – 12/8 AB cal

2- 10 burpees

3- 4 strict pull ups + 4 pull ups

4- Alt reverse lunges with KB in FR

5- 2-3 wall walks

Weightlifting Program

Clean pull + clean (build to a max for day)

Drop Jerks (6-8 sets of 3)

Warm up footwork first with drag and stomp drills. Do not neglect the basics

Split Jerk (build to a max with 2 second pause in dip)

Bench Press (from class)

CrossFit Beyond Parallel – CrossFit

CrossFit Programming

Strength

Overhead Squat (1 rep max)

Weightlifting

Snatch ([email protected]%, [email protected]%, [email protected]%)

record highest weight

Accessory

3 sets

8 paloff press each side

8 side plank rotations

Metcon

Metcon (AMRAP – Reps)

7:00 AMRAP

21 thruster 95/65

21 pull ups

15 thrusters

15 pull ups

9 thrusters

9 pull ups
1 full round is 90 reps

Weightlifting Program

Hi Hang Snatch + Drop Snatch (moderate single)

Snatch (8 snatches at 80%+)

build slightly to a heavy single and record highest set

Snatch Pull + 2 Hang Snatch pull (knee) (work up to a tough set)

Back Squat (5×1 (202×1) heavier than last week)

CrossFit Beyond Parallel – CrossFit

Weightlifting

Snatch (1 rep max)

Clean and Jerk (1 rep max)

Strength

Front Squat (heavy double with (321×1))

Gymnastics

Strict HSPU EMOM (2-3 for 8:00)

Metcon

Metcon (Time)

three rounds for time:

10 burpee box jump overs

15 wall balls

15 double unders

10 toe to bar

CrossFit Beyond Parallel – CrossFit

CrossFit Programming

Strength

Push Press (2 rep max)

Accessory

SA DB Push Press (3 x 6)

as drop sets

Metcon

Metcon (Time)

for time a partner, split however

3K row

200 double unders

6 mile AB
30:00 time cap

Weightlifting Program

Clean Pull + Hang Power Clean (build to a moderate set as a primer)

Clean and Jerk (6 lifts at 85%+)

Push Press (2 rep max)

SA DB Push Press (3 x 6)

as drop sets

Chin up hold (3 x ME)