Miramar Beach Strength and Conditioning – Crossfit
Warm-up
8:00 EMOM
min 1: 200/180m Row
min 2: 10 Scapular Pull-Ups + 10 Kip Swings
min 3: 20 Alternating V-Ups
min 4: :10 sec Ring Support Hold + :10 sec Bottom of Dip Hold
Skills and Drills
Scaling the Ring Muscle-Up
-Choose and Option that best suits your athletes needs today. We can move to a scaled Ring Muscle-Up over just going to Strict Pull-Ups and Dips, depending on the athletes needs
Coaches Instructions:
Spend 10:00 minutes going over progressions and scaling modifications for athletes in order for them to choose something that will push their fitness and skill level further.
METCON (Time)
For Time, With a Partner
20 Ring Muscle-Ups
40 Toe to Bar
60 American KBS 53/35lb, (24/16kg)
2k Row
60 American KBS 53/35lb, (24/16kg)
40 Toe to Bar
20 Ring Muscle-Ups
Goal : 25:00-35:00
Time Cap : 35:00 minutes
*1 Strict Pull-ups + 1 Strict Ring dips = 1 Ring Muscle-Up
Primary Objective : For those working into the L3 version of this workout we want to see sets of 4-5 at a time on the Ring Muscle-Ups as well as bigger sets of Toe to Bar. For thos moving to Ring Dips and Pull-Ups we want to see athletes tackling sets of 5+ reps on all gymnastics movements
Secondary Objective : Split the work evenly across with the goal of completing in the fastest possible time.
.
Developmental:
20 Push-Ups
30 Ring Rows
40 Abmat Sit-Ups
50 Russian KBS 44/26lb, (20/12kg)
1.5k Row
50 Russian KBS 44/26lb, (20/12kg)
40 Abmat Sit-Ups
30 Ring Rows
20 Push-Ups
Fitness:
20 Ring Dips
30 Pull-Ups
40 Alternating Toe to Bar
50 American KBS 53/35lb, (24/16kg)
2k Row
50 American KBS 53/35lb, (24/16kg)
40 Alternating Toe to Bar
30 Pull-Ups
20 Ring Dips
Performance:
As Written
Elite:
For Time, Solo
15 Ring Muscle-Ups
30 Toe to Bar
45 American KBS 70/53lb, (32/24kg)
1k Row
45 American KBS 70/53lb, (32/24kg)
30 Toe to Bar
15 Ring Muscle-Ups
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
4 Sets, For Quality
8 Supinated Bent Over Barbell Row , heavy load
10-12 Glute Bridge DB Pull-Overs , moderate load
Rest as needed between exercises and sets
Weightlifting
Part A:
Squat Snatch
Every 3:30 minutes, 6 Sets, Complete the following:
Set 1: 5 Reps @ 75%
Set 2: 4 Reps @ 80%
Set 3: 3 Reps @ 85%
Set 4: 5 Reps @ 75%+
Set 5: 4 Reps @ 80%+
Set 6: 3 Reps @ 85%+
These reps are not meant to be TnG (unbroken), reset between each rep.
Percentage is based on your 1rm Squat Snatch. The second wave of reps need to be heavier than the first wave
Once you complete Part A, please move onto Part B.
Part B:
4 x 1 Snatch High Pull + 3 Floating Snatch High Pulls
Holding 85-90% of your 1rm Snatch
On the Floating Snatch, remember to bring the barbell down to the lowest point you can without the barbell touching the floor and then explode up.
Strength
Tempo Deadlift
5 x 8
Rest 3:00 minutes between sets
Starting @ 60% of your 1rm and increasing the load each set.
The prescribed tempo for these reps today is 2 Seconds Up, No Pause at the top, 2 Seconds Down, No Rest at the bottom before transitioning into the consecutive rep
Strength + Gymnastics
3 Sets, For Quality
5 Strict Deficit Handstand Push-Ups, moderate deficit
Rest 30
8 Strict Handstand Push-Ups
Rest 30
5 Kipping Deficit Handstand Push-Ups, big deficit
Rest 30
-Max Kipping Handstand Push-Ups
Conditioning
Bike Erg
For Quality:
100 Calories
Rest 4:00 minutes
75 Calories
Rest 3:00 minutes
50 Calories
Rest 2:00 minutes
25 Calories
Rest 2:00 minutes
50 Calories
Rest 3:00 minutes
75 Calories
Rest 4:00 minutes
100 Calories
Score: Time for each set
Aim to start steady and build your pace from the 100 Cals to the 25 Cals. Then once you begin working your way back up to the 100 Cal, make your aim to have the second 50-75 & 100 Cals slightly faster than the first.