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)