Miramar Beach Strength and Conditioning – Crossfit
Warm-up
2 Sets, For Quality:
12/9 Calorie Echo Bike
30 Second Butcher Block Stretch
5-7 Rower Pike Ups
15 Banded Goodmornings
10 Cossack Squats
15 Banded Face Pulls , Light Band
We’re adding in the Rower Pike Ups today to help develop your Lower Ab Muscles and Hip Flexors. Having more strength through these Muscle-Ups will help significantly with movements such as Toes To Bar, GHD Sit-Ups & L-Sits.
Skill Work
Bar Muscle-Up Progressions
Progressions:
-Kip and Press Away From Bar
-Seated Transition Banded Bar Muscle-Up
-Box Swing and Jumping Bar Muscle-Up
-Banded Bar Muscle-Up
Metcon
Metcon (Time)
With Teams of 2:
4 Rounds
15/11 Calorie Echo Bike
15 American KB Swings (53/35lb)
15 Toe to Bar
12 American KB Swings
9 Bar Muscle-Ups
9 American KB Swings
9/7 Calorie Echo Bike
*Alternate Full Rounds with your partner
Goal : Sub 5:00 minutes / Round
Time Cap : 25:00 minutes
Primary Objective : Complete each round in 5:00 minutes or less
Secondary Objective : Complete each set of Toe to Bar and Bar Muscle-Ups in 2 Sets or Less
Stimulus : Gymnastics Skill / Stamina /Anaerobic
Fitness:
4 Rounds (2/Partner)
12/9 Calorie Echo Bike
15 Russian Kettelbell Swings 44/26lb, (20/12kg)
15 Hanging Strict Knee Raises
12 Russian Kettelbell Swings 44/26lb, (20/12kg)
9 Burpee Jumping Pull-Ups
9 Russian Kettelbell Swings 44/26lb, (20/12kg)
7/5 Calorie Echo Bike
Performance:
As Written
Elite :
4 Rounds (2/Partner)
18/13 Calorie Echo Bike
9/9 Kettlebell Hang Snatch 70/53lb
18 Toe to Bar
6/6 Kettlebell Hang Snatch 70/53lb
12 Bar Muscle-Ups
3/3 Kettlebell Hang Snatch 70/53lb
12/9 Calorie Echo Bike
Extra Work
RECOVERY
1-2 Sets
Right Leg/Left Leg
:30 Down Dog
:15 Updog
:30 Down Dog
:3 0 Low Dragon Po se
:30 Twisted Drag on Pose
:30 Pigeon Pose
:30 Half Kneeling Hamstri ng Stretch
Optional Accessories
4 Sets, For Quality
10 Feet Elevated Ring Rows
15 Dual Dumbbell Hammer Curls
20 GHD Sit-Ups
Rest as needed between sets
Weightlifting
Weightlifting
Power Snatch
1 x 6 @ 65%
1 x 5 @ 70%
1 x 4 @ 75%
Rest as need between sets
Percentages are based on 1rm Power Snatch
This is not touch and go
Into:
10 minute EMOM
1 Power Snatch starting @ 80% of your 1rm and increasing each set.
Build to a heavy successful single using the time frame.
Strength
Deadlift (Volume Session)
Every 2:00 x 5 Sets
8 Touch and go(TnG) Reps
Increase loads from last time you touched this, during which we were hitting 10 TnG Reps at a time
Strength
Strict Press
Every 3:00 x5 Sets:
3 Strict Press
Goal is to establish a 3 rep max within the 5 sets
then complete:
Every 2:30 minutes, 5 Sets:
3 Strict Presses @90%
+
10 Kipping Handstand Push-Ups
The 90% is based off of the load you achieved in the 3 rep max above
Metcon Conditioning
2018 Regionals, Event 3:
For Time:
9 Ring muscle-ups
75ft Handstand walk
36 single-leg squats
75ft Handstand walk
9 Ring muscle-ups
75ft Handstand walk
45 single-leg squats
Handstand walk
9 Ring muscle-ups
75ft Handstand walk
54 single-leg squats
Time cap: 13 minutes
Aerobic Conditioning
BikeErg
Warm-Up: Ramping Effort
5:00 Easy Spin @ ~60% FTP
2:00 @ 80-85% FTP
1:00 Easy Spin @ 60% FTP
1:00 @ 90-95% FTP
1:00 Easy Spin @ 60% FTP
:30sec @ 100-105% FTP
:30sec Easy Spin @ 60% FTP
:30sec @ 110%+
Rest 2:00 minutes standing rest to set-up monitor
20k Time Trial
Score: Note down your watts and time in the comments.
This workout will provide you with an FTP score.
Once you complete the workout please look at your average watts held and record it here and also in your notes.
The term FTP stands for Functional Threshold Power and it’s a measure of the best average power output you could “sustain for 1 hour in a time-trial scenario.” In this case we are basing our FTP on a 20k test.
It’s useful in other disciplines from sprint triathlons all the way through to multi-stage cycle races like the Tour De France.
Knowing your own FTP is a great advantage, it enables you to track your progress when we retest. Allows you to analyze your rides and set accurate pacing strategies for your bike workouts.