Miramar Beach Strength and Conditioning – Crossfit
Warm-up
3 Sets, For Quality
:30sec Double Under or Bike
7/7 KB Windmill
50/50ft Bottoms Up KB Waiters Carry
:20 second Tuck L-Hang
Gymnastics Skill Work
Gymnastic Skills and Drills
Bar Muscle-Up Progressions
Extra Instructions
*AIM to spend 8:00-10:00 here working over these progressions with the class. This will give you time to fine tune where the athlete is at today and then hone in on what progression they should use for the day.
-Banded Bar Muscle-Ups
-Box Bar Muscle-Ups
-Rack Bar Muscle-Up
Metcon (AMRAP – Rounds and Reps)
18:00 AMRAP
5 Bar Muscle-Up
30 Double Unders
10 Toe to Bar
30 Double Unders
15/10 Cal Echo Bike
30 Double Unders
Primary Objective : Complete 5+ Rounds
Secondary Objective : Stay unbroken on the Bar Muscle-Ups and Toe to Bar
The focus here today is technical capacity on gymnastics under respiratory fatigue.
Stimulus : Gymnastics Stamina / Aerobic Conditioning
Beginner:
5 Burpee Jumping Pull-Ups
50 Single Unders
10 Strict Knee Raises
50 Single Unders
12/8 Calorie Echo Bike
50 Single Unders
Fitness:
5 Burpee Pull-Ups
30 Double Unders
10 Knee to Elbow
30 Double Unders
15/10 Calorie Echo Bike
30 Double Unders
Performance:
As Written
Elite:
10 Bar Muscle-Up
50 Double Unders
20 Toe to Bar
50 Double Unders
30/20 Calorie Echo Bike
50 Double Unders
Recovery
Recovery
1-2 Sets
Right Leg/Left Leg
:30 Down Dog
:15 Updog
:30 Down Dog
:3 0 Low Dragon Po se
:30 Twisted Drag on Pose
:30 Pigeon Pose
:30 Half Kneeling Hamstri ng Stretch
Optional Accessories
4 Sets, For Quality
100ft Hand over Hand Rope Sled Pull
4-6 Ring Dips 33×3 Tempo
10 /10 GHD Side Cr unch
Running
2 Sets
1200m @10k pace
Rest 1:00 minute
900m @Slightly Faster than 10k pace
Rest 2:00 minutes
600m @Fastest pace
Rest 5:00 minutes and repeat
Starting at a controlled, easier effort and building that over the course of the set. We’re trying to focus on running efficiency and increasing effort based on how you feel today. Don’t place a great deal of expectation on this piece, just aim to work on mechanics and breathing while increasing your effort each distance.
Weightlifting
5 minute EMOM
1 Snatch
1 Low Hang Snatch (Below Knee)
1 High Hang Snatch
Holding a load around 35-45% of your 1rm Power Snatch. We want to use this time to focus on technique and priming yourself for the working sets to follow. Focus on your bar path, and ensure you’re not only being patient through your pulls but pulling yourself down and under the barbell fast.
Once you have completed the above EMOM, please move into the main working piece below:
5 Sets:
1 Squat Snatch
Rest 15 seconds
1 Squat Snatch
Rest 15 seconds
1 Squat Snatch
Rest as needed between sets
Holding 80% of your 1rm Squat Snatch for all sets.
We’re focusing on developing Strength Speed today. The 80% number is the ideal percentage to still be able to prioritize technique but also develop a great deal of explosiveness which will help at near maximal loads. We have the set 15 seconds rest between reps to ensure you can maintain intensity on each rep. Be sure to set-up correctly, breathe and brace and use your legs as much as possible on each rep.
Strength
Overhead Squat
4 Sets:
3 reps
Rest 30 seconds
2 reps
Rest 30 seconds
1 rep
Set 1 & 2: 80% of your 1rm Back Squat
Set 3: 82% of your 1rm Back Squat
Set 4: 85% of your 1rm Back Squat
Rest no longer than 4:00 minutes between sets
In preparation for our upcoming Hybrid Cycle we’re focusing on accumulating 6 reps per set at a challenging percentage. Use the rest breaks to your advantage to recover and hit each consecutive working interval hard