Miramar Beach Strength and Conditioning – Crossfit
Warm-up
Spend the first part of today’s Warm Up going through the following Mobility Exercises:
1:00 second Dead-Hang w/Feet Supported
1:00 Plate Overhead Opener
10/10 Shoulder CARs
:30/:30 second Crossbody Lat Stretch
into..
2 Sets, For Quality:
2 Wall Walks + 10 second Nose to Wall Handstand Hold
5/5 B-Stance Single Kettlebell Deadlifts , Moderate Load
5/5 Double Kettlebell Windmills, Light/Moderate Load
The focus for today’s Warm Up is to give the body some TLC after a couple hard days of training. Then moving into more position/activation specific pieces to prime your body for the session upcoming. Try your best on the Overhead Squats to reach full range of motion in the Squat depth, keeping your elbow locked out and bicep close to your ear.
Strength
Shoulder Press
Take 10:00 to build to a 3rm for the day
Then: in the next 6:00 minutes complete
1 x 3 @ 92% of your 3rm from above
1 x 4 @ 87% of your 3rm from above
1 x 5 @ 85% of your 3rm from above
Rest as needed between sets
Skill Work
Gymnastic Skills and Drills
Handstand Hold Drills and Skill s
Freestanding Handstand Block Dr il l
Tuck Shoulder Stand
Headstand
The goal is to be able to go over some progressions and talking points about what practice points we want to see in the EMOM today. This should be short and more have options that athletes can practice with during the handstand minute
Metcon
Metcon (Checkmark)
16 minute EMOM, alt each minute:
Minute 1: 100ft Farmers Carry
Minute 2: Accumulate 20-25 seconds Freestanding Handstand Hold or Nose to Wall Handstand Hold
Minute 3: Max Rep Crossovers
Minute 4: :10-:15 second Ring L-Sit
Primary Objective : Skill Acquisition and Accumulation. Freestanding Handstand Holds and Crossovers
Secondary Objective : Ring L-Sit Unbroken, Quality Position
Stimulus : Skill / Stability
Beginner:
Minute 1: 100ft Farmers Carry
Minute 2: Box Pike Handstand Hold
Minute 3: Max Rep Single Unders
Minute 4: 15-20 second Hollow Hold
Ftiness:
Minute 1: 100ft Farmers Carry
Minute 2: Accumulate 20-25 seconds Wall Supported Handstand Hold
Minute 3: Max Rep Double Unders
Minute 4: :10-:15 second Parallette Tuck L-Sit
Performance :
As Written
Elite :
Minute 1: 100ft Crossbody High Low KB Carry
Minute 2: 30 seconds Freestanding Handstand Hold (4ft by 4ft Box)
Minute 3: Max Rep Double Under Crossovers
Minute 4: 20 second Ring L-Sit
Challenge the loads on the farmers carry, but stay unbroken for the 100ft. On the Freestanding Handstand Hold or Wall Supported Handstand Hold we are looking for a strong overhead position and continually pressing through the floor. You can come down in the minute, we are just looking for 20-25 seconds here of work. We have put Crossovers in here as a fun little practice time for those looking to work on a new skill and we will just count how many successful reps we can get in the time frame. For the Ring L-Sit, we can modify it to a tuck L-Sit on the Rings or move to the parallettes.
Extra Work
RECOVERY
10/10 Side Lying Thoracic Rotatio n
10 Thoracic Ext.with Foam Roller
1:00/1:00 Scorpion Stretc h
:30/:30 Thread the Needle Stretc h
Optional Accessories
3-4 Sets, For Quality
6-8 Cuban Rotations 40×1 Tempo
10 Chest Supported Trap 3 Raises
15 Chest Supported Rev.DBFlys
Swimming
Swimming
Warm-Up
2 Sets
125m Freestyle
50m Back Stroke
50mm Breast Stroke
25m Butterfly
Rest 2:00 minutes
Skill / Speed
8:00 EMOM
50m AFAP
Diving Start + Flip Turn into 25m build on second half of interval
Rest 2:00 minutes
Speed Stamina
Every 1:30, 5 Sets
100m
Rest 2:00 minutes
Every 1:30, 4 Sets
100m
Strength
2 Sets
200m Pull with Paddles and Buoy
200m Kick with Fins and Kick Board
Rest as needed
Cooldown
200-400 Choice
*ideally include some hypoxic work.
i.e. 4×25 underwater swims with as much rest as needed
Primary Objective : 100s Speed Stamina Set… Complete all intervals with 5+ seconds rest
Secondary Objective : Skill/Speed portion, focused work on flip turns and diving starts
Bike Erg
Warm-Up
10 minute building from z1 to z2 heart rate
directly into..
Main:
20 Sets
1:00 minute @ 100-105% FTP
1:00 minute @ 60-70% FTP
Cadence across should be 80-85 spm
Damper for the 100-105% FTP should be at 6/5. This will mean that we need to adjust the damper on the lower percentage work in order to keep the cadence where we want it.
Cooldown:
5:00 minutes bringing heart rate back down to z1.
Primary Objective: Maintain Paces, do not exceed paces
Secondary Objective: Maintain goal cadence