Miramar Beach Strength and Conditioning – Crossfit
Warm-up
8:00 minutes
2 Sets, For Quality
1:00 Choice Cardio
:30 seconds Medball Thoracic Opener
2 Wall Walks + :10sec Nose to Wall Hold
6/6 Archer Ring Row
10 Ring V-Outs
5 Box Jumps (increase height on second round or box jump all the way overs)
Push Press
Push Press (Waves)
Every 4:00 minutes x 3 Sets
3 Reps @ 80%
Rest 1:00 and adjust loads
2 Reps @ 85%
Rest 1:00 and adjust loads
1 Rep @ 90%+
Extra Instructions:
Within each 4:00 minute segment you will be completing 3 reps @ 80%, 2 Reps @ 85%, and 1 Rep at 90%. This will mean that the rest between these sets is about 90 seconds as the rest between 3-2-1 is 1:00 minute. For the Push Press we are focused on a vertical dip and drive, strong finish over midline with arms fully locked out and biceps covering the ears. Flex your midline and press firmly through the bar.
Skills and Drills
Scaling the Ring Muscle-Up
-Choose and Option that best suits your athletes needs today. We can move to a scaled Ring Muscle-Up over just going to Strict Pull-Ups and Dips, depending on the athletes needs
Coaches Instructions:
Spend 10:00 minutes going over progressions and scaling modifications for athletes in order for them to choose something that will push their fitness and skill level further.
Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP
9 Box Jump Overs 24/20”
7/7 Single Arm DB to Overhead 50/35lb
5/3 Ring Muscle-Ups
Score : Rounds + Reps
Extra Instructions
The focus today is on a challenging triplet that will create some interference between movements as we are moving from some quick box jump overs that will get the heart rate elevated before working our way into a Single Arm Dumbbell Shoulder to Overhead (Push Press or Push Jerk), then making our way up on the rings for a set of 5 (male) / 3 (female) Ring Muscle-Ups. The goal is to maintain unbroken sets on the Ring Muscle-Ups and manage fatigue in the other movements to allow for this to happen.
Primary Objective : Ring Muscle-Ups
Secondary Objective : Single Arm Shoulder to Overhead
Stimulus : Muscular Stamina / Interference
Beginner:
Box Step-Ups
Single Arm Strict Press
Ring Rows + Push-Ups
Fitness:
Load: 35/25lb
Strict Pull Ups + Strict Ring Dips
Performance:
As Written
Elite:
Box: 30/24”
Load: 70/50lb
5/3 Ring Complex*
*Ring Complex = Toe to Ring + Ring Muscle-Up + Ring Dip
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
3 Sets, For Quality:
20 Alternating Dumbbell Bicep Curls, Heavy
15 Ghd Weighted Hip Extensions , empty barbell
10 Ring Support Knee Raises
5 Weighted Pull Ups, wide grip
Athletes choice on loads
This is not for time, when you are working on each movement allow the priority to develop strength.
Rowing Conditioning
4 Sets:
650m @ 5k Pace
Rest 1:00 minutes
Rest 4:00 minutes
5 Sets:
450m @ 2k Pace
Rest 1:00 minute
Rest 4:00 minutes
6 Sets:
250m @ 1k Pace
Rest 1:00 minute
Primary Objective: Hit all prescribed paces
Secondary Objective: Finish each set with the final interval of each distance as fastest interval
Ideally we would like to see the average pace across each set to hit the target goal pace, while still descending moderately from the first interval to the last. This means that we will be targeting a descend by about .1-.2 sec /500m on each set. This would look like 1:43.8, 1:43.6, 1:43.4, etc. with the goal average across matching the prescribed paces.
Stimulus: 2k Row Development / V02 Max
Weightlifting
Part A.
4 Sets:
1 Hang Muscle Clean
1 High Hang Clean
1 Hang Clean, below knee
1 Thruster
1 Split Jerk
5 Strict Press from behind the Neck
Rest no more than 90 seconds between sets
Starting with the barbell and then increasing each set, you can do as many jumps as you like.
Once you have completed Part A, please move on to Part B:
Part B.
Every 3:00 minutes, 5 Sets, Complete the following:
1 Hang Clean
Rest: 10-12 seconds
1 Clean and 2 Jerks
Set 1: 77%
Set 2-3: 82-85%
Set 4-5: 85%
Percentages are based on your 1rm Clean and Jerk.
The portion that we want you to place the most effort towards are the last 3-4 sets of the complex
Conditioning
7 Rounds, For Time:
11 Chest to Bar Pull Ups
9 Burpees Box Jump Overs 24/20”
7 Alt Dumbbell Snatches, 85/60lb (37.5/27.5kg)
Time Cap: 15 minutes
Goal Time: 12 minutes
Score: Time
You can perform the snatches either power or squat. If you aim to complete within the goal time frame the average time per round is 1:42.
Primary Objective: Complete within time cap
Secondary Objective: Dumbbell Snatches