Monday “Hybrid Cycle” (Week 4)

Miramar Beach Strength and Conditioning – Crossfit

Warm-up

9 minute EMOM, Alternating each minute:

Minute 1: Mobility Exercise

Minute 2: :15 Second Pull-Up Bar Dead Hang Hold + :15 Second Pull-Up Bar Active Hang Hold + 8-10 Kipping Swings

Minute 3: 5/5 Staggered Stance Barbell RDLs + +5 Muscle Cleans + 5 Barbell Front Squats

On each round of this EMOM you will alternate the Mobility exercise on each first minute:

Set 1: :25/25 Second World’s Greatest Stretch

Set 2: :25/25 Second Banded Front Rack Stretch

Set 3: :45 Second Thoracic Spine Foam Rolling

Front Squat

In 15 minutes, establish a

10 rep max

Extra Instructions:

Today, we are working up to a mid-cycle 10RM. The goal here is to hit somewhere around 75% of our 1RM Front Squat for 10. Keep the elbows pressing up against the bar, hips moving back and down into the front squat, then really work to press hard up against the bar and flex your core as you stand the weight back up on each rep.

Metcon (Time)

For Time

60 Toe to Bar

Starting @ 0:00 and Every 2 minutes, Complete 6 Front Squats @ 185/125lb

*The Front Squats are to be completed from the floor

Goal: 5:00-7:00 minutes

Time Cap: 8:00 minutes
Primary Objective : Complete within 5:00-7:00 minutes

Secondary Objective : Start out with a big unbroken set of Toe to Bar. 15+ Reps

Stimulus : Stamina / Gymnastics Capacity

Beginner:

Strict Knee Raises

10 Goblet Squats, Choice on Load

Fitness:

Knee to Chest

Front Squats @ 135/95lb

Performance:

As Written

Elite :

75 Toe to Bar

Front Squats @ 225/155lb

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

3 Sets, For Quality

:15/:15 Copenhagen Plank

:15/:15 Star Plank

:30 Hamstring Plank

1:00 Weighted Plank

Rowing Conditioning

5 Sets: (5 x 250m)

Rest: 30 seconds between intervals

Rest: 90 seconds between sets

Pace:

Interval 1: 2k – 2/3

Interval 2: 2k

Interval 3: 2k – 2/3

Interval 4: 2k

Interval 5: 2k – 2/3

Stimulus: 2k Pace Development / V02 Max

RPE: 8/10

*You will perform 25 intervals of 250m

Weightlifting

Power Clean / Complex

Part A)

5 minute EMOM:

1 Floating Power Clean (2-3” from the floor) + 1 Front Squat

Holding 65% of your 1rm Power Clean

Rest 1 minute

5 minute EMOM:

1 Hang Power Clean (above knee) + 1 Front Squat

Holding 72% of your 1rm Power Clean

Rest 1 minute

5 minute EMOM:

1 Power Clean

Starting @ 85% of your 1rm Power Clean and increase load each minute

Part B)

Every 75 seconds, 5 Sets:

1 Power Clean + 8 (4/4) Alternating Reverse Lunges in front rack position

Load:

Level 3: 155-185lb / 105-125lb

Level 2: 125-155 / 85-105lb

Level 1: 85-125lb / 45-85lb

Gymnastics

Bar Muscle-Up/ Rope Climb

Every 5:00 minutes, 4 Sets

3/2 Seated Legless Rope Climb

21 V-Ups

9/7 Burpee Bar Muscle-Ups

Stimulus: Gymnastics Skill/Volume + Midline Stamina

Performance:

Every 5:00 minutes, 4 Sets

3/2 Legless Rope Climb

21 V-Ups

9/7 Burpee Chest to Bar

9 Kipping Ring Dips

Fitness:

Every 5:00 minutes, 4 Sets

3/2 Rope Climb

15 V-Ups

9/7 Burpee Pull-Ups

9 Push-Ups

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