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