Call us: 850-614-0694 | CrossFit Miramar Beach
Call us: 850-614-0694 | CrossFit Miramar Beach

Monday “Power Cycle” (Week 4)

Miramar Beach Strength and Conditioning – Crossfit

Warm-up

(Band, BB, Glute Band)

:30 each side

General Warm Up:

Banded Tricep Stretch

Banded Pull apart + Pass Through

Banded Sots Press

Pigeon Stretch

Squat to standing toe touch

Cossack Squat

+

Specific Warm Up:

:30 Machine Choice

3/3_ World’s Greatest Stretch

10 Ring Push-Ups

8 Kettlebell Sumo Deadlift High Pulls

:30 Kettlebell Dead-Bugs

Strength

Deadlift

Deadstop Deadlift (Heavy Session)

Every 3:00 minutes x5 Sets

4 Reps @ 75%

4 Reps @ 80%

4 Reps @ 80%

3 Reps @ 85%

2 Reps @ 87+%

We are increasing the percentages from previous weeks and getting into the range of 87%+, which for some will mean around 90%. The goal is strong reps, quality form, and good speed on each lift. Focus on bracing and breaking tension off the floor.

Metcon (Time)

3 Rounds

Handstand Push-Ups

10 Sumo Deadlift High Pull (SDLHP)

+

3 Rounds

Kipping Handstand Push-Ups

10 Sumo Deadlift High Pull (SDLHP)

*Reps/ Difficulty Vary with Level

Time Domain : 7:00-11:00 minutes

Time Cap : 12:00 minutes

Primary Objective : Complete each 3 roundsin 4:30 or less.

Secondary Objective : Complete each movement in unbroken sets.

Stimulus : Shoulder Pump / Muscular Endurance
Fitness:

6 Rounds

5 Pike HSPU OR 10 Z-Press

KB- SDLHP (44/35#)

Performance:

5 Strict HSPU

SDLHP (75/55 #)

+

10Kipping HSPU

SDLHP (95/65 #)

Elite :

10 Wall Facing HSPU

SDLHP (95/65#)

+

15 Kipping HSPU

SDLHP (115/75#)

Extra work

Recovery:

1:00/1:00 Couch Stretch

1:00/1:00 Wall Figure 4 Stretc h

1:00/1:00 Scorpion Stretch

1:00/1:00 Pigeon Stretch

Optional Accessories

10:00 AMRAP , For Quality

:40 Sorenson Hold

:20 Supine GHD Hold

:30/:30 Half Kneeling Paloff Press w/rotation

Metcon Conditioning

For Time

5 Rounds

5 Burpee Box Get Overs, 48/44”

3 Squat Clean Thrusters @ 175/120lb

Rest 1:1

Then directly into:

5 Rounds, For Time:

5 Burpee Box Get Overs, 48/44”

3 Shoulder to Overhead @ 205/140lb

Time Cap : 16 minutes (not including rest period)

Goal : Sub 6:00 minutes for each piece

Primary Objective : Barbell component

Secondary Objective : Smooth and conscious throughout each rep of the get overs, know your hand place and movement sequence: feet placement, hand placement (on box), transitioning off the box, etc.

Weightlifting

Clean and Jerk

Complete the following:

2 x 1 Clean + 3 Split Jerks @ 70%

3 x 1 Clean + 2 Split Jerks @ 77%

4 x 1 Clean & Jerk @ 82%

Percentage are based on your 1rm Clean and Jerk

Spend 10 minutes working up to your starting weight; a great opportunity to work on feet placement for your split jerk

Strength

8 minute EMOM

5 Banded Strict Press @45% (red bands)

% today is based off of your 1 rep max Strict Press

Rowing Conditioning

Part A.

Every 4:45/5:00 minutes, 4 Sets, Complete the Following:

1000m Row

Begin by holding 5K+1 and then increase effort across the remainder of the sets. Goal is to average below 5k-1 on the 4th set.

Rest 3:00 minutes

Then:

Part B.

On a 90 second clock, rotate through each station 3 times:

Station 1: 350m/300m

Station 2: 300/270m

Station 3: 200/180m

Station 4: Rest

Complete each distance within the time frame of 90 seconds and at a pace faster than your fast recorded time from Part A.

Achieve maximum amount of rest without compromising form or repeatable output.

Previous PostNext Post