Miramar Beach Strength and Conditioning – Crossfit

Warm-up

8:00 minutes

2-3 Sets

1:00 Echo Bike

15 Banded Goodmornings

8 Walking Inchworm to Hollow Body (1sec pause)

:30 second Scapular Pull-ups

Deadlift

Every 4:00 x 4 Sets

Sets 1-2

2 Reps

Rest 30 seconds

2 Rep

Rest 30 seconds

1 Rep

@ 85% across

Sets 3-4

1 Rep

Rest 30 seconds

1 Rep

Rest 30 seconds

1 Rep

@ 90% across

Extra Instructions

Today, we are tackling some cluster style sets on the Deadlift with the emphasis on hitting some heavy doubles and singles with short rest between, but long rest between the sets. The volume at heavy loads today will provide a huge stimulus for us to move towards testing our 3RM two weeks from now as that has been the focus for this cycle.

Metcon (Time)

For Time

60/45 Calorie Echo Bike

30 Deadlifts 225/155lb

30 Bar Muscle-Ups

Time Domain : 9:00-13:00 minutes

Time Cap : 14:00 minutes

Extra Instructions

The goal today is to hit the echo bike at a clip that is a touch faster than 15/11 cals / minute, before tackling the Deadlifts. We would like to see the Deadlifts done in under 2:00 minutes which would give us 8:00 minutes to complete the 30 Bar Muscle-Ups

Primary Objective : Complete the Bar Muscle-Ups in 7:00 minutes or less

Secondary Objective : Complete the Echo Bike and Deadlifts in 6:00 minutes or less

Stimulus : Pacing: Upper Body Pull + Lower Body Pull
Beginner:

45/32 Calorie Echo Bike

30 Deadlifts @ 60% of 1RM

60 Ring Rows

Fitness:

60/45 Calorie Echo Bike

30 Deadlifts 185/125lb

60 Pull-Ups

Performance/Elite:

As Written

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 Sets, For Quality:

10/10 Bodyweight Peterson Step Up

10/10 Adductor Slider

10 Slider Hamstring Curl

10/10 Slider Cross Under Lunge

Rest as needed between sets

With this piece, focus on the stability of your knees, mobility of your hips. This will help develop or strengthen tendons and ligaments. A knee surrounded by strong muscles makes for a solid and healthy base.

Weightlifting

Power Snatch (waves)

1 x 4 @ 70%

2 x 3 @ 75%

3 x 2 @ 80%

4 x 1 @ 85%+

Goal: Finish above 85% of your 1rm.

Percentages are based on your 1rm Power Snatch

Team, if you can think back to last week, you did a very similar session, however, it was for power cleans. That said, we want you to apply the same task, the transfer of power from the legs to the turnover phase. The power snatch relies on the synchronization of explosive leg drive, “triple extension”, and the quick transition into the turnover phase.

The triple extension is a critical component of the power snatch. As you forcefully extend the hips, knees, and ankles, the power generated from the legs transfers to the barbell, causing it to accelerate vertically.

Conditioning

3 Rounds, For Time:

10/7 Ring Muscle Ups

10 Clusters @ 155/105 lb

400m Run

Time Cap: 16 minutes

Machine Conditioning

Every 90 seconds, 10 Sets (5 each), Complete the following:

Odd: 21/16 Cal SkiErg

Even: 21/16 Cal Row

With this optional piece, hit each effort with high effort but consistency across all sets. Or start conservative and build intensity across the sets, your fastest set is your last set.

Primary Objective: Level 3: Achieve more than 40 seconds rest each set, SkiErg will demand more from you.

Secondary Objective: Sprint Start for each effort then settle into your pace. Sprint start should last 5-7 seconds.

Stimulus: Anaerobic Threshold