Workout of the Day

CrossFit Beyond Parallel – CrossFit

Metcon (No Measure)

8:00 work and 4:00 rest with a partner

1) 50 cal row, 50 push ups, 50 db push press

2) 30 AB calories, 60 wall balls 120 double unders

3) 60 double russian kb swings, 40 burpee to a plate, 20 box jumps

4) ME walking lunges 100m run every 2:00 including 0:00

CrossFit Beyond Parallel – CrossFit

Strength

A: Dips (4 x 5-8 reps)

on ring or matador. bands can be used

B: SA DB Bench Press (3 x 6ea arm)

C: KB tricep OH extension (3 x 8)

Metcon

Metcon (No Measure)

25:00 at an easy pace

1.0 mile AB

500m row

100 double unders

300m ski erg or 200m farmers carry
order does not matter but you must do the 4 movements each round

Weightlifting Program

Clean (tough double)

Split Jerk (tough double)

Warm-up (No Measure)

class strength circuit

CrossFit Beyond Parallel – CrossFit

Metcon (AMRAP – Reps)

Thanksgiving Dinner

In teams of 2, complete as many reps as possible of the movements of the following wods. Both team members work at the same time, working for 2 minutes at one movement and 2 minute at the other. TOTAL REPS EQUALS TOTAL SCORE

Appetizer

4 min AMRAP

Row for calories

Burpees

REST 2 minutes

First Course

4 min AMRAP

Toes to Bar

Box Jump overs

REST 2 minutes

Second Course

4 min AMRAP

KB Swings

Ab mat situps

REST 2 minutes

Third Course

4 min AMRAP

Pull ups

Push ups

REST 2 minutes

Fourth Course

4 min AMRAP

Dumbbell snatches

Air squats

REST 2 minutes

Dessert

4 min AMRAP

Max calories Assault bike

Wall ball shots

CrossFit Beyond Parallel – CrossFit

Weightlifting

clean pull + clean + jerk (tough set in 12:00)

Metcon

Metcon (AMRAP – Rounds and Reps)

18:00 AMRAP

20/15 cal row

15 split jumps

10 dumbell thrusters 50/35

5 bar muscle ups or 10 C2B

Core

Warm-up (No Measure)

3 sets

6 side plank rotations each side

6 strict toe to bar

Weightlifting Program

Snatch Balance (tough set of 3)

Snatch pull + Snatch (tough set)

Deadlift (4 x 5 building)

Warm-up (No Measure)

3 sets

6 side plank rotations each side

6 strict toe to bar

CrossFit Beyond Parallel – CrossFit

Strength

Strict Press (3 x 5 at 75% of 1RM)

“deload” for the shoulders

Metcon

Metcon (2 Rounds for reps)

8:00 AMRAP

5 burpee

10 air squats

20 ab mat sit ups

rest 4:00

8:00 AMRAP

60 double unders

20 alt db snatches

10 burpee over the DB

Accessory

A: Banded Face Pulls (3 x 12)

B: BB Bent Over Row (3 x 10)

Clean grip with bar starting just below or at the knee

C: DB tricep OH ext (3 x 12)

one dumbell behind the head with both hands holding it

Weightlifting Program

Power Clean (tough double)

push jerk + split jerk (tough set)

Strict Press (3 x 5 at 75% of 1RM)

“deload” for the shoulders

Warm-up (No Measure)

class accessory

CrossFit Beyond Parallel – CrossFit

Weightlifting

3 position snatch (12:00 to build)

high hang, Knee, ground

Gymnastics

Pull Up / C2B / BMU (take 8:00 to practice movement of choice)

Metcon

Metcon (Time)

For time:

50/35 Calories of Assault Bike

50 Burpee Box Jump-Overs (24″/20″)

Weightlifting Program

3 position snatch (12:00 to build)

high hang, Knee, ground

Back Squat (3 x 8 at 70% of 8RM(deload))

A: GHD Sit-ups (3 x 12 weighted)

B: sorinsen hold (3 x :45)

CrossFit Beyond Parallel – CrossFit

Weightlifting

Snatch (tough single)

Clean and Jerk (tough single)

Strength

Back Rack Lunge (4 x 12 building in weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

18:00 AMRAP

30 Calories of Rowing or Assault Bike

25 Wall Ball Shots (20/14 lbs)

20 Dumbbell Push Presses (50/35 lbs)

15 Toes to Bar

10 Strict Pull-Ups

CrossFit Beyond Parallel – CrossFit

FBB

A: DB Bench Press (3 x 6)

B: feet elevated ring rows (3 x 6)

put your feet on a box if you can. these are harder than you think!

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

5 Strict Handstand Push-Ups

10 Ring Dips

15 Push-Ups

30 Double-Unders

Core

Warm-up (No Measure)

3 sets

:20 side plank each side

10 back ext on ghd

:40 plank hold

Weightlifting Program

power clean + hang clean + pause jerk (build to a tough set)

Front Squat (find a new 2 RM)

Warm-up (No Measure)

FBB and core from class

CrossFit Beyond Parallel – CrossFit

Weightlifting

power clean + full clean + jerk (tough set)

Metcon

Metcon (3 Rounds for time)

Every 8 minutes, for 24 minutes (3 sets) for times of:

30/25 Calorie Bike or Row OR 400 Meter Ski

10 Devil’s Presses

15 Dumbbell Front Squats

20 Toes to Bar OR V-Ups

Core

Warm-up (No Measure)

6 rounds tabata

hollow

arch

Weightlifting Program

Snatch Panda (3 x 3 at 100% of snatch)

power snatch + full snatch (tough set)

RDL (3 x 8 heavier than last week)

Warm-up (No Measure)

6 rounds tabata

hollow

arch

CrossFit Beyond Parallel – CrossFit

Strength

Strict Press (3 x 3 at 90% of 3RM)

Metcon

Metcon (No Measure)

Every minute, on the minute, for 20 minutes (4 sets of each):

Minute 1 – 15/10 Calories of Assault Bike

Minute 2 – 20 Kettlebell Swings (32/24 kg)

Minute 3 – 15 Box Jump-Overs (24″/20″)

Minute 4 – 10 Strict Handstand Push-Ups

Minute 5 – Rest

Accessory

SA DB Row (3 x 6)

reverse fly (3 x 8)

with plates in hand and torso parallel to the ground

Back extensions on GHD (3 x 10)

Weightlifting Program

power clean + full clean (tough set)

jerk dip + jerk (tough set)

Strict Press (3 x 3 at 90% of 3RM)

Warm-up (No Measure)

class accessory