Miramar Beach Strength and Conditioning – Crossfit
Warm-up
2 Rounds
400m Run
10 Alternating Cossack Squats
3 Wall Walks
5 Burpee Bar Touches
7 Strict Knee to Chest
9 Second Chin Over Bar Hold
Skill Work
16:00 Minute EMOM
Min 1: 3-5 Burpee Bar Pull-Overs
Min 2: 6-9 Ice Cream Makers
Min 3: Max Effort Freestanding Handstand (Accumulated)
1 second = 1 rep
Min 4: Rest
* Score = Reps
Scales:
Performance:
16:00 Minute EMOM
Min 1: 3-5 Body Blasters
Min 2: 8-10 Inverted Rows
Min 3: Max Effort Nose to Wall Handstand Hold
1 second = 1 rep
Min 4: Rest
1 Body Blaster = Burpee + Pull-Up + Knee to Elbow
Fitness:
16:00 Minute EMOM
Min 1: 3-5 Burpee Jumping Pull-Ups
Min 2: 8-10 Inverted Rows
Min 3: 30 second Box Pike Handstand Hold
1 second = 1 rep
Min 4: Rest
Metcon
Metcon (Time)
4 Rounds
400m Run
50 Air Squats
From the Vault: Chris Spealler 8:34 and Zac Pine 9:33 on today’s WOD
*Old School CrossFit WOD
First programmed on the main site September 7th, 2009
Time Domain : 9:00-13:00
Time Cap : 15:00 minutes
Stimulus : V02 Max / Lower Body Muscular Stamina
Primary Objective: Complete each round in under 3:00 minutes
Secondary Objective : Complete the Air Squats unbroken
Extra Work
Recovery
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Seated Straddle Stretch
1:00 Saddle Pose
Optional Accessories
3 Sets, For Quality
10-15 Tall Kneeling Straight Arm Banded Lat Pull Downs
10 Dual Dumbbell Chest Supported Rows
10/10 Single Arm Preacher Curls
Points of Performance:
Working on some added volume for the biceps and lats today!! Get ready for the pump
Weightlifting
Power Snatch Complex
Every 2:00 minutes x5 Sets
Complete the following:
1 Low Hang Power Snatch (Below Knee)
1 Hang Power Snatch (Above Knee)
1 Power Snatch
Starting @ 60% of your 1rm Power Snatch. Increasing load each round, no higher than 80% of your 1rm Snatch.
The focus for this session today is to dial in the second and third pull of the snatch by focusing on the position of the torso & hips though the pull and also the movement of the knees and bar path.
Strength
Part A.
Overhead Squat
7 reps @ 60%
5 reps @ 65%
3 reps @ 70%
3 reps @ 75%
2 reps @ 80%
Rest 2:00 minutes between sets
Additional credit if you pause at the bottom on the final rep of each set.
Percentages are based on your 1rm Overhead Squat
Part B.
Pause Bench Press
7 reps @ 60%
5 reps @ 65%
3 reps @ 70%
3 reps @ 75%
2 reps @ 80%
Rest 2:00 minutes between sets
We would like for a pause at the bottom of each rep.
Percentages are based on your 1rm Bench Press
Barbell Conditioning
4 Sets, Each Set For Time:
15/11 Cal Echo
15 Hang Power Cleans
10 Bar Facing Burpees
15 Shoulder to Overhead
15/11 Cal Echo
Load: 95/65lb
Rest: 1:30 minute between sets
Score: Fastest set
Primary Objective : Hold onto the barbell for as long as possible, unbroken is the goal
Secondary Objective : complete each set under 4:00 minutes
We have done a very similar workout to this.
If you think you are unable to perform the first 2 sets unbroken then please reduce the load, don’t mid-scale, whichever load you start the workout with we expect you to keep that for the entire workout.
Stimulus : Barbell Conditioning / Barbell Cycling
Accessory Work
12 minute EMOM, alternate each minute:
Minute 1: 7-7-7 Barbell Bicep Curls, Moderate Load
Minute 2: 15 Dual Dumbbell Prone Reverse Flys, Light Load
Minute 3 & 4: 5/5 Kettlebell Arm Bars, Moderate Load
*Accessory Note:
On the Barbell Bicep Curls, please complete the following reps:
7 Lower Half Reps
7 Upper Half Reps
7 Full Reps
21’s – Barbell Bicep Curls
Prone Reverse Flys
Kettlebell Arm Bar