Miramar Beach Strength and Conditioning – Crossfit
Warm-up
10:00 EMOM, Alternating Minutes
min 1: 40 second Air Bike
min 2: 8 Inchworm Push-Ups
min 3: 10 Dual DB Hang Clean and Press
min 4: 10 Dual DB Front Squats
min 5: 12 Jumping Lunges
Push Press
Every 2:30 X 4 Sets
Set 1: 7 Reps @ 75%
Set 2: 7 Reps @ 75%
Set 3: 5 Reps @ 80%
Set 4: 5 Reps @ 80%
Pause 1 seconds in the overhead lockout position on each rep
% of 1RM Push Press
focus today is on the lockout overhead with the bar over midline. Be sure to hit a vertical dip and drive that is patient, short and strong!
Metcon (AMRAP – Rounds and Reps)
8:00 AMRAP
10-8-6-4-2
Devils Press 50/35lb, (22/16kg)
10/7 Calorie Echo Bike
Primary Objective : Complete the round of 2 Devils Press + 10/7 Calorie Echo Bike
Secondary Objective: Complete each bike in under 45 seconds
Stimulus : Anaerobic / Muscular Stamina
RPE: 8/10
The focus today is on a high power output workout with the goal of getting through the round of 2 and trying to make it make to the round of 10s
Machine Alternatives
12/9 Cal Ski
13/10 Standing Bike Erg, Cal Row
.
Developmental:
Load: 25/15lb, (12/7kg)
Fitness:
35/25lb, (16/12kg)
Performance:
As Written
Elite:
70/50lb, (32/22kg)
Recovery
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
5/5 Side Lying Thoracic Rotations
Optional Accessories
4 Sets
8 Close Grip Bench Press
Rest 30 seconds
8 Rolling Tricep Extension
Rest 30 seconds
15 second Ring Support Hold
Rest as needed between sets
Rowing Conditioning
2 Sets, Each Interval for Time:
500m @ 5k + 3sec/500m
400m @ 5k Pace
300m @ 5k – 3sec/500m
Rest 2:00 minutes
400m @ 5k + 1sec/500m
300m @ 5k – 1sec/500m
200m @ 5k – 3sec/500m
Rest 2:00 minutes
300m @ 5k Pace
200m @ 5k – 3sec/500m
100m @ Sprint
Rest 4:00 minutes between sets
Stimulus: V02 Max / Aerobic Capacity
Primary Objective: Complete each set at the prescribed interval pace
Secondary Objective: Increase pace by increasing stroke rate from 26-28 spm to 32+ spm
The focus of this workout is to build paces at or below 5k pace. The first 1200m interval is a building 1200 where the overall pace whould match your 5k pace. We will then move to the 900 @ below 5k race pace by again building to below 5k pace in the final 500m, then move to a fast finish 600m to finish off the set of 3 intervals. We will then come back around and complete another set of 1200-900-600. Total distance today will be 5400m.
Weightlifting
Part A:
Block Muscle Snatch + Power Snatch
Set 1: 1+2 reps @ 75%
Set 2: 1+2 reps @ 75%
Set 3: 1+2 reps @ 80%
Set 4: 1+2 reps @ 80%
Set 5: 1+2 reps @ 80%+
Percentage is based on your 1rm Muscle Snatch. If you do not have a 1rm Muscle Snatch, please base the percentages off 90% of your 1rm Power Snatch. Which means you will calculate 90% of your 1rm Power Snatch and then calculate 75% of that 90% load.
Remember, the first number is for the Muscle Snatch and the second number is for the Power Snatch
Set the blocks 1-2 inches above the knee. Ensuring you set your shoulders over the barbell, keep your lats engaged and chest proud. This will set you up for success when you extend your hips and pull the barbell up and overhead.
Here is a clip of how these reps should be executed / https://www.youtube.com/watch?v=yN1ouEOGpag
Once you complete Part A, please move on to Part B:
Part B:
High Hang Snatch + Hang Snatch
Set 1: 3+1 reps @ 65%
Set 2: 3+1 reps @ 65%
Set 3: 2+1 reps @ 70%
Set 4: 2+1 reps @ 70%
Set 5: 1+1 reps @ 75%+
Percentage is based on your 1rm Hang Squat Snatch. You must hang on to the barbell for all of these reps today.
Rest as needed between sets
Remember, the first number is for the High Hang Squat Snatch and the second number is for the Hang Squat Snatch
Gymnastics Conditioning
For Time:
10 Rope Climbs
Rest 3:00 minutes, then complete:
EMOM, Until failure:
Minute 1: 1 Rope Climb
Minute 2: 2 Rope Climbs
Minute 3: 3 Rope Climbs
Minute 4: 4 Rope Climbs
Minute 5: 5 Rope Climbs
*Continue this format until you cannot complete the set work within the minute
Score: Total Reps
For all of the reps today, the target height for your rope is 15ft. Put a lot of your focus on the 10 reps at the start. We want you to try and accumulate these reps as quickly as possible. For the EMOM, this is to get more working volume in of Rope Climbs and to refine technique based on where you felt you fell apart during the 10 reps for time.
Primary Objective: 10 Rope Climbs
Secondary Objective: EMOM