Saturday Partner Day!

Miramar Beach Strength and Conditioning – Crossfit

Warm-up

Warm-Up

3 Sets, For Quality

6 Walking Inchworm Push-Ups

8/8 Dual Dumbbell Staggered Stance Romanian Deadlifts

10 Bar Kip Swings

12 Dynamic Mountain Climber Lunges

Skills and Drills

Gymnastics Skill Session (Coaching Notes Only)

Bar Muscle-Up Skill Progressions

Extra Instructions:

Go through various skills and drills today as this is the most complex of the movements we have on the docket here. The goal with this is to give athletes some fun and playtime learning skills and drills, then give them something they can take away even if they just move to a pull-up progression.

Metcon (Time)

Complete 2 rounds for Time with a partner

10 Devils Press 50/35lb

20 Bar Muscle-Ups

30 Deadlifts 225/155lb

40 Bar Facing Burpees

50 Toe to Bar

Time Domain : 14:00-18:00 minutes

Time Cap : 22:00 minutes

Extra Instructions

This workout is meant to have athletes split the work evenly with their partners as they make their way through the chipper. The last set of toe to bar will get nasty as midline and grip fatigue will have certainly set in on that second round.

Primary Objective : Maintain an equal 1:1 work to rest ratio, breaking up the reps to maintain quick sets between partners

Secondary Objective: Complete all movements in sets of 5 reps+

Stimulus : 1:1 Work to Rest Ratio

Flexion / Extension Biased Workout / Grip
Developmental :

10 Dual Dumbbell Snatch 25/15lb

20 Deadlifts 95/65lb

30 Strict Banded Pull-Ups or Toenail Spot Pull-Ups

40 Burpees

50 Strict Knee Raises

Fitness :

10 Devils Press 35/25lb

20 Deadlifts 225/155lb

30 Strict Pull-Ups

40 Bar Facing Burpees

50 Knee to Elbows

Performance :

As Written

Elite:

Complete Solo

10 Devils Press 50/35lb

20 Bar Muscle-Ups

30 Deadlifts 225/155lb

40 Bar Facing Burpees

50 Toe to Bar

Recovery

Recovery / Mobility Protocol

:30/:30 second Elevated Calf Stretch

1:00 minute Updog + Down Dog

1:00 minute Seated Chest Stretch

1:00/1:00 minute Pigeon Pose

2:00 minutes Barbell Adductor Stretch

Optional Accessories

For Quality:

Every 2:00 minutes, 4 Sets, Complete the following:

10 Deficit Sumo Stance Kettlebell Deadlift

10 Dual Kettlebell Snatches

10 V-Ups

Weightlifting

Every 2:30 minutes, 6 Sets, Complete the following:

1 Behind The Neck Split Jerk

+

2 Split Jerks

Starting @ 70% of your 1rm Split Jerk and increasing the load each set. Please pause in the Split Receiving position for a full 2 seconds on the Behind The Neck Rep.

If you’re able to, you can complete these sets with the assistance of Blocks.

Strength

Bench Presses

15 minute EMOM, Alternating each minute:

Minute 1: 3 Bench Press @ 80-85%

Minute 2: 10 Dual Dumbbell Bench Press, Challenging Load

Minute 3: Rest

The percentage is based off of your 1rm Bench Press

Today’s training is all about a high-volume Bench session, much like our Back Squat session earlier. This intensive workout is a vital part of preparing ourselves for the exciting new upcoming Strength cycle.

During this session, we will place a strong emphasis on pressing capacity. Additionally, we’ll be incorporating both barbell and dumbbell variations to not only test your Stamina but also challenge your Stability & Strength. It’s a well-rounded approach to ensure we address multiple aspects of your upper body strength.

Conditioning

For Time:

100ft Front Rack Walking Lunge, 95/65 lb (43/30 kg)

80 Chest to Bar Pull Ups

60 Ghd Sit Ups

40 Thrusters, 105/85 lb (48/37.5 kg)

20 Bar Muscle Ups

Time Cap: 20 minutes

We have a traditional chipper for you today; inspired from the days Crossfit hosted Regionals. Main priority is completing the work within the time cap.

Primary Objective: Complete within in the time cap

Secondary Objective: Front Rack Lunges to be performed unbroken

Accessory Work

For Quality:

Every 2:00 minutes, 4 Sets, Complete the following:

10 Deficit Sumo Stance Kettlebell Deadlift

10 Dual Kettlebell Snatches

10 V-Ups

Conditioning

4 Sets:

3:00 minute AMRAP:

32/25 Cal Row

In remaining time Max Calories on Rogue Echo

Rest 2:00 minutes between sets

Score: Total Calories on Echo Bike

Goal: Achieve more than 70/45 Calories (Level 3), 55/37 (Level 2), 38/26 Calories (Level 1)

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