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

Saturday Partner Day!

Miramar Beach Strength and Conditioning – Crossfit

Warm-up

3 Sets, For Quality

12/9 Calorie Machine of Choice

10 Prone Swimmers

5/5 Single Kettlebell Front Rack Curtsy Lunges , Moderate Load

5/5 Single Arm Ring Row (2020 Tempo)

:20 Second Wall Facing Handstand Hold

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

50 Medball Weighted Sit-Ups

50 Goblet Squats

50 Wall Facing Handstand Push-Ups

50 American KBS

50/40 Strict Ring Dips

50 Goblet Reverse Lunges

Load : 70/53lb, (32/24kg)
.

Developmental :

50 Abmat Sit-Ups

50 Goblet Squats

50s Accumulated Handstand Hold

50 Russian KBS

50/40 Band Assisted Push-Ups

50 Goblet Reverse Lunges

Load : 35/18lb, (16/8kg)

Fitness :

50 Medball Weighted Sit-Ups

50 Goblet Squats

50 Piked Box Handstand Push-Ups

50 American KBS

50/40 Ring Push-Ups

50 Goblet Reverse Lunges

Load : 53/35lb, (24/16kg)

Performance/ Elite :

As Written

Recovery

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Optional Accessories

3 Sets, For Quality

10 Sissy Squats with Upper Assist

:15/:15 Single Arm Ring Plank

-Max Tall Kneeling Dual KB OH Hold 53/35lb, 24/16kg

Weightlifting

Power Snatch

Part A.

3 Sets, For Quality:

1 Power Snatch

1 Drop Snatch

1 Hang Power Snatch

3 Snatch Grip Push Press

(Unbroken)

Drop Snatch into Power Snatch catch position

Rest as needed between sets

Holding all sets between 45-65% of your 1rm Power Snatch, the goal is priming your body and thinking of bar path, keep bar close.

Once you complete Part A, please move onto Part B:

Part B)

4 Sets:

3 Power Snatches, (unbroken)

Rest as needed between sets

Holding between 75% – 80% of your 1rm across all sets

This is touch and go, complete each set unbroken

Strength

Deadlift

3 Sets

3 reps @ 100%

Rest 35-45 seconds

3 reps @ 80%

Rest as needed between sets

Percentage is based on your 5rm Deadlift

You’re able to complete touch and go reps however, do not bounce the barbell into the ground.

Bike Erg Conditioning

Zone 2 Focus

10:00 minutes @ 55-65% FTP , damper of 4/3

5 Sets

8:00 minutes @ 70-80% FTP , damper of 7/6

2:00 minutes @ 55-65% FTP, damper of 4/3

Goal here is to develop better leg stamina as well as develop our aerobic capacity through a base building aerobic threshold effort. By playing with the higher damper setting here we can teach our body to handle the muscle tension / pump effect that happens in bike workouts.

Primary Objective: Maintaining steady state aerobic effort.

Secondary Objective: maintain top end of ranges while keeping heart rate in zone 2 effort.

Stimulus: Aerobic threshold / leg stamina

Accessory Work

3 Sets, For Quality:

300ft (90m) Sled Push, Moderate load

40-60 second Plank Hold

40-60 second Banded Good Mornings, Moderate Resistance

40-60 second Dead Hang from Rig

Rest no more than 10-15 seconds between stations and no more than 60 seconds between sets

Select a load on the sled that will allow you to complete 100 ft increments unbroken

Purely chasing quality and prehab control. Making quality movements and focusing on mind muscle connection is a high priority too.

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