Miramar Beach Strength and Conditioning – Crossfit
Warm-up
5:00 minutes, for Quality
:30 second Bike or Row
10 Bootstrap Squats
:30/:30 Samson Lunge Stretch and Hold
10/10 Single Leg Glute Bridges
CHAD (Time)
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.
A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.
Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here
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Developmental:
For time:
500 box step-ups
♀ 12-in box ♂ 15-in box
Fitness:
1,000 weighted box step-ups
♀ 20-lb pack, 20-in box
♂ 30-lb pack, 20-in box
Performance/ Elite:
As Written
Recovery
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose
Optional Accessories
Part A)
Snatch Pulls
4 x 3 @ 90%
Rest as needed
Imagine like you are placing the barbell onto egg shells before resetting and hitting hte next rep.
Part B)
3 Sets
15/15 Side Lying DB External Rotations
15 Banded Face Pulls
Weightlifting
Part A:
Squat Snatch
Every 3:00 minutes, 6 Sets, Complete the following:
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 70%
Set 3: 4 Reps @ 75%
Set 4: 4 Reps @ 75%
Set 5: 3 Reps @ 80%
Set 6: 3 Reps @ 80%
These reps are not meant to be TnG (unbroken), reset between each rep, no more than 15 seconds between reps.
Once you complete Part A, please move onto Part B.
Part B:
Hang Snatch High Pulls
3 x 5 Reps @ 75% of your 1rm Squat Snatch
Strength
Part A)
Tempo Deadlift
3 x 10
Rest 3:00 minutes between sets
Starting @ 55% of your 1rm and increasing the load each set.
The prescribed tempo for these reps today is 3 Seconds Up, No Pause at the top, 3 Seconds Down, No Rest at the bottom before transitioning into the consecutive rep
Part B1)
Push Press
Set 1: 6 Reps @ 85%
Set 2: 6 Reps @ 90%
Set 3: 6 Reps @ 90%
Set 4: 5 Reps @ 100%
Set 5: 5 Reps @ 100%
Set 6: 5 Reps @ Heavy for the Day
Rest as needed between sets
Percentages are off your 6-rep max Push Press you obtained last week. We want you to build up to a heavy set of 5 reps for the day ensuring you maintain the prescribed tempo
If you’re new to the program and do not have a 6-rep max we would like for you to establish one today using the same prescribed tempo.
The tempo of these reps is Xplode up, 1 Second Pause, 3 Second Lower, 2 Second Pause at the Front Rack position. You must maintain this tempo for all 6 reps.
Part B2)
Weighted Strict Pull-Ups
6 x 6
Rest as needed between sets
Holding a challenging load for all sets
Remember, to maintain good form through these reps and don’t use any momentum for assistance. We want these reps as controlled and as clean as possible.
Conditioning
For Time:
10 Overhead Squats @ 185/125lb (84/55kg)
10 Burpee Bar Touches, 6” Target
20 Overhead Squats @ 135/95lb (61/43kg)
20 Burpee Bar Touches, 6” Target
30 Overhead Squats @ 95/65lb (43/30kg)
30 Burpee Bar Touches, 6” Target
Time Cap: 10 minutes
Sometimes for workouts, you don’t have to think too much at all. This workout is a great example of that. We only want you to prioritize two things. Number one, your Overhead Squats and selecting weights that will allow you to complete the volume within 1-2 sets maximum. And secondly, don’t stop moving on your Burpees. Don’t overthink, just work!
Primary Objective: Overhead Squats
Secondary Objective: Overall Time
RPE: 8/10
Stimulus: Leg & Burpee Endurance
Optional Conditioning
6 minute AMRAP
30/24 Calorie Ski Erg
30 GHD Sit-Ups
20 Alternating Dumbbell Snatches @ 70/50lb (32.5/22.5kg)
*In remaining time, accumulate
Max Ring Muscle-Ups
Rest 2:00 minutes between AMRAP’s & repeat until you accumulate 30 Ring Muscle-Ups
Score: Total Time (including rest)
Classic Interval style chipper today. The goal is to accumulate the Ring Muscle-Ups within 3 rounds. Keep in mind, on the third round you will extend the AMRAP time out to a 7 minute AMRAP as this will be the final round for you to accumulate the 30 reps. Don’t underestimate the work leading into the Muscle-Ups. The cumulative effect will make them challenging so be sure to develop a strategy that will allow you to get to the Muscle-Ups as fresh as possible.
Primary Objective: Ring Muscle-Ups
Secondary Objective: Have between 1:00-1:30 minutes of time for Ring Muscle-Up Reps
RPE: 8/10
Stimulus: Pacing / Ring Muscle-Up capacity
Optional Conditioning
Bike Erg
For Time:
1500m
Rest 2:00 minutes
1800m
Rest 2:00 minutes
2100m
Rest 2:00 minutes
2400m
Rest 2:00 minutes
2700m
Rest 2:00 minutes
3000m
Score: Time for each distance (6 scores)
Each distance is broken up into thirds. For example, 1500m’s is broken into 500-500-500. These 500’s are completed back to back however, the first 500 is easy, the second 500 is moderate and the third 500 is fast. This is consistent with all of the distances. For the 2100m’s it is broken up into 700 easy, 700 moderate, 700 hard. The pace you select will be dependent on the distance and what you believe you can hold for that respective RPE and for that respective distance. What you hold on the 500’s should not be what you hold on the 1000’s. So with that in mind, yes your pace will get slower but we’re working on building into those longer working sets rather than starting slow and building in speed.
RPE: 8/10
Stimulus: Lactate Threshold