Call us: 850-614-0694 | CrossFit Miramar Beach
Call us: 850-614-0694 | CrossFit Miramar Beach

Friday

Miramar Beach Strength and Conditioning – Crossfit

Warm-up

10:00 Running Clock

3 Sets, For Quality

200m Run

10 PVC Pass Throughs

6/6 Single Arm KB Front Squats

6/6 Single Arm KB Push Press

6/6 Single Arm Ring Row s

10 Ring V-Out s

Gymnastics Skill Work

Bar Muscle-Up Skill Work

Extra Instructions

Spend 10:00-15:00 minutes today going through Bar Muscle-Up Progressions and talking points on scaling.

Metcon (Time)

For Time:

400m Run

21 Dual Dumbbell Thrusters 50/35lb

15 Bar Muscle-Ups

21 Overhead Squats 95/65lb

Rest 2:00 minutes

400m Run

15 Dual Dumbbell Thrusters 50/35lb

12 Bar Muscle-Ups

15 Overhead Squats, 115/75lb

Rest 2:00 minutes

400m Run

9 Dual Dumbbell Thrusters 50/35lb

9 Bar Muscle-Ups

9 Overhead Squats 135/95lb
Time Domain: 18:00-25:00 minutes

Time Cap: 30:00 minutes

Primary Objective: Fastest Overall Time

Secondary Objective: Complete Each movement in 2 Sets or Less

Stimulus: Muscular Endurance + Stamina / Lactate Threshold

Beginner:

Dual DB Thrusters @ 25/15lb

Jumping Pull Ups

42, 30, 18 Air Squats

Fitness:

Dual DB Thrusters @ 35/25lb

Chest to Bar Pull Ups

OHS: 95/65

Performance:

As Written

Elite:

21 All movements

15 All…

9 All…

OHS: 135/95, 155/105, 185/125lb

Recovery

2:00 Barbell Adductor Stretch

1:00/1:00 Barbell Foam Roll Thoracic Extension

1:00/1:00 Scorpion Stretch

:30/:30 Thread the needle stretch

1:00/1:00 pigeon pose

Optional Accessories

3 Rounds for Quality:

12/12 Dual Dumbbell Bulgarian Split Squat

8/8 Jumping Bulgarian Split Squats (Unweighted)

-Directly into max effort Wall Sit @ parallel

R: 2:30-3:00 b/s

Notes: Focus on being controlled and smooth on the Bulgarian Split Squat. The Jumping Bulgarian Split Squats work to be aggressive and explosive through the legs and lift the jumping leg far off the ground to create greater knee drive.

Weightlifting

Part A)

Power Snatch

Every 2:00 minutes, 6 Sets, Complete the following:

1 Floating Power Snatches

1 Power Snatch

Holding 75-82% of your 1rm Power Snatch, the goal is to have most of your sets within the 78-80% range.

Floating Snatch : Pausing momentarily with the barbell just above the floor.

This is not touch and go, reset between each rep.

https://youtu.be/DEH402gtZHM

Part B)

Snatch Balance

Every 2:00 minutes, 6 Sets, Complete the following:

2 Snatch Balances

Starting @ 85% of your 1rm Power Snatch and increasing load each set, the goal is to finish above 90-92% of 1rm Squat Snatch

Strength

Back Squat

5 Reps @ 70%

5 Reps @ 75%

5 Reps @ 80%

5 Reps @ 80%

5 Reps @ 80%

Percentage is based on your 1rm Back Squat

Rest 3:00-4:00 minutes between sets

Conditioning

2 Sets, For time:

With vest 20/14lb

Amrap 7

2,4,6,8,10…

Strict Ring Dips

Kipping Chest to Bar

Into:

2 min Max Calories Echo Bike

3 minutes rest between Set

STIMULUS : Upper body stamina / Grip / Mental

Primary Objective : Pass the number of 14

Secondary Objective : We want to reach or pass Calories 36/28 in 2 minutes.

This is a very common piece in competition, after a gymnastic stimulus similar to the machine, having to climb up to complete a certain amount of calories, we want you to push that effort to reach the goal. We want you to distribute those 2 minutes well on the machine to finish stronger than you started.

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