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.
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.