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

2 Sets, For Quality

200m Run

:30/30 Second Banded Front Rack Mobility

:30 Thoracic Extension Against Wall

6 Inchworm Push-Ups

10 Alternating Down Dog Toe Taps

Push Press

Every 2:00 X 5 Sets

Set 1: 5 Reps @ 75%

Set 2: 5 Reps @ 75%

Set 3: 5 Reps @ 80%

Set 4: 3 Reps @ 85%

Set 5: 3 Reps @ 85%

% is based on your 1rm Push Press

*Pause for 1 second in the locked out position of each rep

Rest as needed between sets

Metcon (Time)

For Time

100m Run

5 Bar Facing Burpees

5 Thrusters 115/75lb, (52/34kg)

200m Run

7 Bar Facing Burpees

7 Thrusters 115/75lb, (52/34kg)

300m Run

9 Bar Facing Burpees

9 Thrusters 115/75lb, (52/34kg)

400m Run

11 Bar Facing Burpees

11 Thrusters 115/75lb, (52/34kg)

Goal : 9:00-12:00 minutes

Time Cap : 15:00 minutes

Push the pace on the runs, steady through the burpees and work for unbroken thrusters today.

Primary Objective : Complete the workout is the fastest time possible

Secondary Objective : Unbroken Barbell Thrusters

Stimulus : Leg Stamina / V02 Max
.

Developmental:

75/55lb, (34/25kg)

200m Runs Each Set

Fitness:

95/65lb, (43/30kg)

Performance:

As Written

Elite:

Barbell Loads

185/125lb, (84/57kg)

155/105lb, (70/48kg)

135/95lb, (61/43kg)

115/75lb, (52/34kg)

Recovery

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories

4 Sets, For Quality

8-10 Reverse Nordics

4-6 Box Piked Deficit Handstand Push-Ups

5/5 High Box Step-Up

8-10 Parallette Deficit Push-Ups

Conditioning

Every 4:00 X 6 Sets:

25/21 Calorie SkiErg

25/21 Calorie Row

Score: Slowest Set

During these sets we’re chasing both consistency and high output. A great goal to shoot for in terms of pace would be 1350/1050+ Cal/hr on the SkiErg and 1400/1150+ Cal/hr on the Row. You should be aiming to complete each set under 2:30 minutes.

Stimulus: Aerobic Power

RPE: 8/10

Strength

Every 3:00 minutes, 6 Sets, Complete the following:

Pause Front Squat + Front Squat

Set 1: 2+2 reps @ 70%

Set 2: 2+2 reps @ 72%

Set 3: 2+2 reps @ 75%

Set 4: 2+2 reps @ 77%

Set 5: 1+1 reps @ 80%

Set 6: 1+1 reps @ 85%

Percentages are based on your 1rm Front Squat

Remember, the pause reps are first. We’re looking for a 2 second pause in the bottom position on each rep

Gymnastics Skill Work

3 Sets, For Quality:

10 Dual Kettlebell Snatches @ 24/16kg

25ft Handstand Walk

1 Handstand Pirouette

25ft Handstand Walk

10 Dual KB Clean and Jerks @ 24/16kg

25ft Handstand Walk

1 Handstand Pirouette

25ft Handstand Walk

Rest 2:00 between sets

Focus through this piece on your quality. Select a load on the Kettlebell that you can complete the desired 10 reps of each movement unbroken. You should focus on all the energy coming from your hips and then finishing the movement off with your arms. The goal of the Handstand Walk is to complete the 25 ft walk plus the pirouette and the second 25 ft walk unbroken.

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