Paramount Barbell Club
Functional FitnessParamount Competitors is a very well balanced intermediate to advanced crossfit program designed for athletes looking to take their fitness to the next level. We have athletes of all levels and ages following this program with great results over the last 56+ weeks! This includes regional athletes, masters athletes and even athletes new to the competitive scene (3-6 months). Everything in the program is simple, basic and effective not requiring any odd training tools other than Air Bikes. The program runs in 6 week mini cycles with deload weeks and test out phases every 12-18 weeks. The volume is has been proven to be moderately high yet not so much that athletes get burnt out or over trained. It's also designed to be used by gyms for their regular class programming. When the first two components are separated from the full program it allows for a great class structure and then competitive athletes can continue on and get in the extra components but not have any overlapping. It all flows really well to allow gyms to keep their communities together by having all athletes attend classes. It has been thoroughly tested for flow, results and direction before being offered to the public. This program is designed around a strength bias 8 months out of the year and a conditioning bias during the CF Open prep months (90 days out). Social media #paramountcomp @paramountsc
Features6 sessions per week
Must use App app to view and log training
Team Training
A1
Strict Bodyweight Pull-Up
7 x 5
A2
Handstand Push-Up
7 x 10
Gopher
B
15 minute AMRAP 15 KB Swings 70/53# 200m Run 15 Power Snatches 95/65# 200m Run *Each completed run counts as 5 reps in total score. **Goal is 3+ Rounds Leaderboard instructions: Max Reps
C
2 Hang Cleans + Clean
7 x 1
D1
Suitcase Deadlift (one arm)
4 x 8
D2
Front Rack Walking Lunge
4 x 10
D3
Good Morning
4 x 10
A
Split Jerk
6 x 4
B
3 Rounds 500m Row 20 Box Jumps 24/20" 15 Burpees *Goal is Sub 13 minutes Leaderboard instructions: For Time:
C
Barbell Bench Press
3 x 5 @ 80 %
D
Front Squat
3, 2, 1, 1, 1 @ 60, 70, 80, 88, 93 %
A1
Ring Dips
7 x 8
A2
Toes to Bar
7 x 8
B
Every 3 minutes FALAP (15.2) From 0:00-3:00 2 rounds of: 10 overhead squats (95 / 65 lb.) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats (95 / 65 lb.) 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats (95 / 65 lb.) 14 chest-to-bar pull-ups **and so on....... If you successfully complete the 2 rounds in 3 minutes add 2 reps and continue on until you fail to complete the two rounds in the corresponding 3 minutes. Leaderboard instructions: As Many Reps As Possible
C
2 Snatch Pulls + Snatch
7 x 1
Extra Conditioning
D
3 Rounds 5 minute AMRAP 30m Shuttle Sprints (one way is 15m) *Rest 5 minutes **One down & back is one rep score = total reps combined all 3 rounds 100 reps should be the goal Leaderboard instructions: Max Reps
A
Pause Back Squat
5 x 3 @ 60, 70, 78, 78, 78 %
B1
Shoulder Press
4 x 4
B2
Push Press
4 x 4
A
Deadlift
5 x 5
Conditioning
B
Every 8 minutes for 32 min 500m Run 10 Strict HSPU (Scale with Kipping) 3 Cleans @ 75% of max *note your time each round Leaderboard instructions: For Total Working Time
C
Overhead Squat
5 x 3 @ 60, 70, 75, 75, 75 %
D1
Snatch Grip RDL
4 x 8
D2
Hollow Hold
4 x 0:30
D3
Pallof Press
4 x 10
A
Handstand Push-Up
6 x MAX
B
2 Cleans + Jerk
7 x 1
Paramount 5K Row
C
Row 5k Every other 500m do 50 DU's Every 1000m do 20 Burpees *This ends with 20 burpees and there is a 30 minute cap Leaderboard instructions: For Time
The March
D
For Time: 10 Muscle Ups 20 Thrusters 155/105# 30 KB Walking Lunges 70# 40 T2B **goal is sub 9 min, 12 minute cap Leaderboard instructions: For Time
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Paramount Crossfit
Paramount Crossfit
Paramount Crossfit
