Miramar Beach Strength and Conditioning – Crossfit
Warm-up
12:00 minute Cap
400m Run, Easy
Into
2 Sets, For Quality:
:30 Second Superman
:30 Second Hollow Body Hold
10 Bodyweight Cossack Squats
:10 Dead Hang Hold + 10 Scapular Pull-Ups + 10 Second Top of Pull-Up Hold
Into
400m Run, Moderate
**If you’re unable to complete the Top of Pull-Up Hold unassisted, please complete a Top of Ring Row Hold.
Back Rack Lunge
12:00 to Establish.
A) 10RM Barbell Back Rack Reverse Lunge/ Leg
(Yes, 10RM per Leg)
B) Max Unbroken Strict Pull-Ups
Extra Instructions / Points of Performance
Rest as needed between sets while you’re building up in load. A great goal today would be to surpass 70% of your 1-rep max Front Squat. This cycle we’re going to have weekly dedicated sessions to improve this score.
We will be loading the Back Rack Reverse Lunges and when you feel ready tackle 10 on the right and then 10 on the left. You can rest between legs, but no longer than 1:00 minute. At any point in the 12 minutes complete 1 set of max unbroken strict pull-ups.
Pull-ups
Max Unbroken Set
Skills and Drills
Gymnastics Skill Session
Bar Muscle-Up Skill Progressions
Extra Instructions:
Spend a brief moment going through key points of performance and progressions for the Bar Muscle-Up today.
Metcon (Time)
3 Rounds
400m Run
16 Pull-Ups
12 Front Squats 135/95lb
8/6 Bar Muscle-Ups
Time Domain : 9:00-14:00 minutes
Time Cap : 17:00 minutes
Primary Objective : Complete the gymnastics components in 2 sets or less
Secondary Objective : Keep the run @ sub 5k pace and unbroken Front Squats
Stimulus : V02 Max / Muscular Stamina
.
Developmental:
Jumping Pull-Ups
Goblet Squats 35/26lb
Burpee Jumping Pull-Ups
Fitness:
12 Pull-Ups
10 Front Squats 95/65lb
6 Burpee Chest to Bar Pull-Ups
Performance:
As Written
Elite:
16 Chest to Bar Pull-Ups
12 Front Squats 165/110lb
Recovery
Recovery / Mobility Protocol
1:00/1:00 minute Couch Stretch
1:00/1:00 minute Extended Arm Lizard Pose
1:00/1:00 minute Frog Pose
1:00 /1:00 minute Crossbody Lat Stretch
Optional Accessories
3 Sets, For Quality
10 Dual Dumbbell Zottman Curls
10/10 Single Leg Barbell Hip Thrust
:35 second weighted sorenson hold
Bike Erg Conditioning
20:00 minute FTP test procedure according to Allen and Coggan
1. 20-minute easy riding warm-up
2. 3 x 1 minute fast-pedaling interval up to max 120rpm, and rest at 80rpm for a minute between intervals
3. 5 minutes at a lower pace to recover
4. 5 minutes at your maximum pace. You should “explode” at the end of the 5-minute effort. It’s very important you do this before your 20 minute test.
5. 5 minutes at a low pace to recover
6. The real FTP: 20 minute at your highest average power. Do not start too hard, but start strong and push yourself!
7. 10-minute recovery at a moderate pace
“The procedure is actually very easy: a starting warm-up followed by a 20-minute best effort, where you have to ride as hard as you can.
Finally, you’ll have to multiply the average power registered during these 20 minutes by 0,95: the result is your Functional Threshold Power.
It is very important that you always do the 5-minute all-out effort in your warm-up. This is done to reduce your freshness/anaerobic capacity, so that that will not skew your 20-minute wattage numbers higher than what you could truly do for an hour. ”
FTP: It is a measure of the maximum power output a cyclist can sustain for an extended period of time, typically around one hour but in this case 20km. FTP is an essential metric used to gauge an individual’s fitness and performance level in cycling. It is often used as a reference point for determining training zones and designing training programs.
Weightlifting
3 Position Clean
*Mid-Thigh, Low Hang, Floor
Every 90 seconds, 6 Sets
Set 1: @ 60%
Set 2: @ 60%
Set 3: @ 65%
Set 4: @ 65%
Set 5: @ 70%
Set 6: @ 70%
Strength
Front Squat 31×1 Tempo
6 x 5 @ 60%
On each rep, we’re looking for a 3 second lower & 1 second pause in the bottom position.
Rest 3:00 minutes between sets
Percentage is based on your 1rm Front Squat