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

Monday “Swole Cycle” Week 6

Miramar Beach Strength and Conditioning – Crossfit

Warm-up

Warm-Up (3:00-11:00)

8:00 minutes for Quality

:30 seconds Jump Rope Practice

10 Deep Lunge Mountain Climbers

:15 second Active Hang + :15 Second Passive Hang

8 Ring Rows @ 2020 Tempo

:15 second Tuck L-Hang

PRIMER

Primer (11:00-21:00)

Warm-Up Athletes on Each movement and talk through:

Toe to Bar Technique

Body Blasters

Strict Pull-Ups options

Wall Ball points of performance

Double Under Tricks and Tips

Toe to Bar Technique

Metcon (Time)

3 Rounds

100 Double Unders

33 Wall Balls, 20/14 lb, 10/9 ft target

“X” Gymnastics Movement

“X” Gymnastics:

Round 1: 33 Toe to Bar

Round 2: 22 Strict Pull-Ups

Round 3: 11 Body Blasters

Body Blaster = Burpee + Pull-Up + Knee to Elbow

Goal: 11:00-15:00 minutes

Time Cap: 18:00 minutes

Primary Objective: Complete the workout in under 15:00 minutes

Secondary Objective: Keep each gymnastics movement to 2 minutes or less

Stimulus: Muscular Endurance / Gymnastics Pulling / Aerobic Stamina
.

Developmental:

150 Single Unders

33 Wall Balls, 14/10 lb

“X” Gymnastics:

Round 1: 33 Hanging Strict Knee Raises

Round 2: 22 Toenail Spot Pull-Ups

Round 3: 11 v2 Body Blasters

Fitness:

66 Double Unders

22 Wall Balls, 20/14 lb

“X” Gymnastics:

Round 1: 33 Alternating Toe to Bar

Round 2: 22 Strict Banded Pull-Ups

Round 3: 11 v2 Body Blasters

Performance:

As Written

Elite:

X Gymnastics:

Round 1: 33 Pull Ups

Round 2: 22 Chest to Bar Pull Ups

Round 3: 11 Bar Muscle Ups

Bodybuilding Finisher

3 Sets

Bicep 21s

Rest as needed between set

7 Lower Half Reps

7 Upper Half Reps

7 Full Range of Motion Reps

Recovery

Recovery / Mobility Protocol (50:00-60:00)

1:00/1:00 minute Couch Stretch

1:00/1:00 minute Extended Arm Lizard Pose

1:00/1:00 minute Frog Pose

1:00 /1:00 minute Crossbody Lat Stretch

Weightlifting

Snatch Complex

Part A.

5 Sets, For Quality:

2 Power Snatches

1 Snatch

2 Overhead Squats

Rest as needed between sets

Holding between 50-60% of your 1rm

Our top priority is technique. Aim for great form this will also guide your choices for the appropriate loads to use.

Once you have completed Part A, please move on to Part B:

Part B.

Squat Snatch

3 Sets (waves)

3 Snatches @ 65%

2 Snatches @ 72%

1 Snatch @ 80%

Perform as touch and go

Rest as needed between sets

Rest no more than 60 seconds between intervals

1 set consists of 6 reps

Percentages are based on your 1rm Squat Snatch.

Gymnastics

3-4 Sets, Complete as fast as possible:

60 ft (18m) Handstand Walk

Rest as needed between sets



Rest 3:00 minute before beginning the next component



3-4 Sets, Complete as fast as possible:

15 Kipping Ring Dips

Rest as needed between sets



Rest 3:00 minute before beginning the next component



3-4 Sets, Complete as fast as possible:

Option 1:

5 L-Sit Pull Ups

Rest as needed between sets

https://youtu.be/hHdD5Ksdnmk?si=TFldamGuQN3R-aKc

Or

Option 2:

8-10 Push Up to Parallette Shoot Throughs

Rest as needed between sets

https://youtu.be/OJwGuurADhM?si=GRbsjllkPK8POkZM

Rowing Conditioning

Warm-Up

5:00 minutes, Damper of 5/4 @ 20-22 spm

4:00 minutes, Damper of 6/5 @ 22-25 spm

3:00 minutes, Damper of 7/6 @ 25-28spm

2:00 minutes, Damper of 8/7 @ 25-28spm

1:00 minute, damper of 3/2 @ choice spm

Main Set

10 Sets

500m Row @ 5k Pace , 26-30spm

Rest 1:00 minute between sets

Primary Objective: Holding 5k Pace +/- 1 sec

Secondary Objective: Maintaining stroke rate at

Stimulus: 5k Pace Development

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