Miramar Beach Strength and Conditioning – Crossfit
Warm-up
10:00 minutes, for Quality
1:00 Row (:30 ez, :20 mod, :10 Fast)
10/10 Dual DB Staggered Stance RDL
15 Air Squats
20 Alternating Bird-Dogs
:30 second Deadbugs
Deadlift
15:00 Running Clock
Establish 5RM Deadlift
Developmental :
Block Deadlift from 3” Risers
Every 3:00, 5 Sets
5-7 Reps for Absolute Quality @ moderate load
Keep the bar close and have the hips and torso rise at the same time during the deadlift. We also want them to descend in a similar fashion by keeping tension against the barbell rather than letting the barbell pull you down to the floor. We should first move to a sumo deadlift or hex bar deadlift in order to change to a position that is more appropriate for those athletes with limited mobility in the hamstrings while still being able to lift the same load. The next scale would be to sub out a dual dumbbell or dual kettlebell romanian deadlift in order to limit pulling off the floor with excessive loads.
Metcon (Time)
5 Rounds
10 Dual Dumbbell Power Cleans 50/35lb, (22/16kg)
15/12 Calorie Row
20 Wallballs, 20/14 lb, 10/9 ft target
Time Cap : 18:00
Goal : 12:00-16:00
Primary Objective : Complete Each round in sub 3 minutes
Secondary Objective : Complete each movement unbroken
Stimulus : Posterior Chain / Power Output
.
Developmental:
8 Dual Dumbbell Power Cleans 30/20lb, (14/9kg)
12/9 Calorie Row
16 Wall Balls, 14/10lb, (9/6kg)
Fitness:
DB: 35/25lb, (22/16kg)
WB: 14/10lb, (9/6kg)
Performance:
As Written
Elite:
DB: 70/50lb, (32/22kg)
WB: 30/20lb, (14/9kg)
Recovery
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Seated Straddle Stretch
1:00 Saddle Pose
Optional Accessories
5 Sets, For Load
6/6 Single Leg Barbell RDL
12 Banded Russian KBS
Weightlifting
Clean and Jerk
Build up to 1 rep MAX Clean and Jerk
Then:
Every 2:00 minutes, 3 sets:
1 Clean
1 Front Squat
1 Split Jerk
Holding @ 80% of your 1rm Clean and Jerk
Echo Bike Development
Finisher for the Day
Echo Bike Test “Retest”
5:00 minute AMRAP
Max Calories
Primary Objective: Maximum Calories
Secondary Objective: Last 30 seconds push the pace to an all out effort
RPE: 9.5/10
Stimulus : Anaerobic Threshold / Pain
Today’s focus is all about pushing ourselves to the limit and determining our sustainable pace on the Echo Bike. Many of you are familiar with your 10-minute max calorie test on the Echo Bike, and now we’re taking it up a notch by targeting the 5-minute domain, which we did in the transition weeks prior to the start of this cycle.
In recent weeks, we’ve been working on calorie intervals on the minute that target specific pacing parameters that hit this time domain. By working at those efforts and within such parameters we should have a really good goal of how we want to tackle and hit today’s re-test.