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

9:00 EMOM

min 1: 30 second Jump Rope

min 2:10 Alternating Reverse Lunges + 10 Air Squats

min 3: 6 Bar Kip Swings + 6 Jumping Pull-Ups

Strength

Every 2:30 X 5 Sets

5 Sets, For Load

5/5 Dual Kettlebell Front Rack Bulgarian Split Squat

+

3 Weighted Strict Pull-Ups

Extra Instructions / Points of Performance

The focus here today is to work on good core engagement, maintaining quality bracing positions and work on hip flexor strength and our weighted pull-up progression before adding on some volume to our kipping variations in the conditioning piece.

Front Rack Lunge

Weighted Pull-ups

Metcon (Checkmark)

Every 3:00 X 5 Sets

50 Double Unders

20 Wall Balls, 20/14lb, (9/6kg) 10/9ft

5 Pull Ups

*Add 5 Pull Ups each additional set: (5,10,15,20,25)

Primary Objective : Complete the workout as written

Secondary Objective : Wall Balls: Complete each set unbroken

Stimulus : Anaerobic / Quad + Pull-Up Stamina

Extra Instructions

As the sets progress, incrementally add 5 more pull-up repetitions each time. This approach will challenge you to accomplish more work within the same time frame, pushing your limits and productivity.
.

Developmental:

75 Single Unders

15 Wall Balls 14/10lb, (6/4kg)

4-8-12-16-20 Banded Pull-Ups

Fitness:

15 Wall Balls 20/14lb, (9/6kg)

4-8-12-16-20 Pull-Ups

Performance:

As Written

Elite:

25 Wall Balls

Chest to Bar Pull-Ups

Recovery

Recovery / Mobility Protocol

2:00 minute Barbell Adductor Stretch

1:00 minute Updog Pose

1:00 / 1:00 minute Single Leg Forward Fold

1:00 / 1:00 minute Scorpion Stretch

Optional Accessories

4 Sets, For Quality:

8/8 SA DB Row , mod to heavy load

10/10 Gorilla Rows , light to moderate load

Grip Work:

3 Sets, For Quality:

:30 second Plate Pinch Hold, moderate load

:20 second Wrist Curls , light load

10 Zottman Curls, light to moderate load

Choose weights or loads that enable you to complete each station without breaking but still provide a challenge. Take as much rest as necessary between sets, but aim for minimal rest between individual movements within each set.

Weightlifting

Power Snatch

Part A.

3 x 2 @ 70%

2 x 2 @ 80%

2 x 1 @ 85%

Rest as needed between sets

Percentages are based on your 1rm Power Snatch

Once you complete Part A, please move onto Part B:

Power Snatches

Complete the following reps, For Time:

20 reps @ 95/65 lb (43/30 kg)

15 reps @ 135/95 lb (61/43 kg)

10 reps @ 155/105 lb (70/48 kg)

Time Cap: 10 minutes

This may pose a challenge for some, and that’s perfectly fine. Approach it with your best effort and place emphasis on form. If you think this will take you more than 10 minutes to complete, please select Level 2 or 1 as an alternative.

Strength

Back Squat

Build up to 85% of your 1rm

Then complete:

2 x 5 @ 80%

2 x 3 @ 85%

Rest 3:00 minutes between sets

Percentage is based on your 1rm Back Squat

Conditioning

Strict Handstand Push-Up Development

5 (sets) x 25% of Max Unbroken Reps

Complete these reps Strict & with a Deficit that allows you to go unbroken on each set. Ideally you’re going deeper than last week.

Rest as needed between sets

Once you have completed the above Percentage work, please then move into the Volume work below:

Every 2:00 minutes, 5 Sets, Complete the following:

25% of Max Unbroken Reps

Strive to complete these reps without a deficit, as fast as possible and strict. We want to focus on activating our fast twitch Muscle Fibers.

Machine Conditioning

Complete 3 Sets of the following:

Minute 1: 18/14 Cal SkiErg

Minute 2: 18/14 Cal Row

Minute 3: 45 sec of easy Spin BikeErg or Rogue Echo

Minute 4: 20/15 Cal SkiErg

Minute 5: 45 sec of easy Spin BikeErg or Rogue Echo

Minute 6: 20/15 Cal Row

Minute 7: Rest

(Repeat a total of 3 sets or 21 minutes of work)

Machine Conditioning is crafted to enhance anaerobic capacity and offer the advantages of sport-specific calorie targets. Aim to boost your performance progressively during each set, with a particular focus on increasing output during the fourth and sixth minutes.

RPE: 7/10

Stimulus: Anaerobic Threshold

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