Miramar Beach Strength and Conditioning – Crossfit
Warm-up
2 Sets, For Qualty
30 second Bike
5/5 Single Arm Ring Row @ 2020 Tempo
10 Dual KB Deadlift
30 second Jump Rope
Gymnastics Skill Work
Legless Rope Climb Skill Work
Spend 10:00 minutes or so going over little technique components that can help with the legless rope climbs.
Move fast, big arms pull, and leg drive to get bigger pulls up the rope.
Bicycle Leg Drive
Gymnastics Skill Work
Rope Climb Skill Work
Metcon (Time)
8 Sets, For Time
1 Legless Rope Climb 15/12ft
30 Double Unders
100ft (30m) Farmers Carry 70/53lb, (32/24kg)
10/7 Calorie Echo Bike
**Rest 1:00 between sets
Goal = 2:00/ Set
Time Domain : 20:00-25:00
Time Cap : 30:00
This is a progression from last week’s EMOM, now in a “For Time” format with legless rope climbs! This should help you feel more confident and ready to tackle today’s workout.
Primary Objective : Goal is to complete each set in as close to 2:00 minutes as possible
Secondary Objective : Complete each bike in 30 seconds or less
Stimulus : Grip / Muscular Stamina
**Machine Subs:
13/10 Cal Bike Erg, Ski Erg, Row
150m Run Sprint
6 x 25/25 Shuttle Run**
.
Developmental:
1 Pull to Stand
60 Single Undeers
100ft (30m) Farmers Carry 35/26lb, (16/12kg)
8/6 Calorie Echo Bike
Fitness:
1 Rope Climb 15ft
15 Double Unders
100ft (30m) Farmers Carry 53/35lb, (24/16kg)
8/6 Calorie Echo Bike
Performance:
As Written
Elite:
2 Legless Rope Climb 15/12ft
30 Double Unders
100ft Farmers Carry 100/70lb, (45/32kg)
12/9 Calorie Echo Bike
Recovery
2 Rounds
Right Leg + Left Leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Pigeon
Optional Accessories
4 Sets, For Quality
:30 Alternating Plank Hip Drops
8/8 Single Arm Turkish Sit-Ups
:30 Weighted Wall Sit
This one can be optional to add in for the class today depending on how long the workout takes and how long you spend on legless rope climb / rope climb efficiency
Active Recovery (Option 1)
SWIM
Warm Up
2 Rounds, For Quality:
100m Swim
100m Kick
100m Pull
Drill Set
4 x 50m
(25 Drill + 25 Swim)
Rest as needed between sets
Speed Primer
6 x 50m, Building
*Moderate 25 + Hard 25
Rest 1:00 minute between sets
Main Set/Time Trial
For Time:
500m TT
*Please make special note of the time here as we will be revisiting this down the line
Cooldown:
100m Easy
Video Support:
Drills
Fingertip Drag
https://www.youtube.com/watch?v=Bt1hdL89dM0
Catch-Up Drill
https://www.youtube.com/watch?v=qpczzwoXbyQ
Remember that good technique is key throughout the session, not just in the drills. Pay attention to your form, breathing, and body positioning.
For the time trial, give it your all and strive for a personal best. Even if it’s challenging, it’s an opportunity to measure your progress.
Active Recovery (Option 2)
40 minute EMOM
Minute 1: 16/13 Calories Row
Minute 2: 5 Sandbag Onto Blocks/ Over Bar, 150/100 lb, (68/45kg) 44/48”
Minute 3: 15 Ghd Sit Ups
Minute 4: 100ft Sandbag Carry, 150/100 lb, (68/45kg)
In today’s EMOM (Every Minute on the Minute) workout, your primary goal is to position the Sandbag securely on top of a platform, whether it’s placed on top of two plyo boxes, an array of jerk blocks, or a yoke. During the rowing minute, prioritize higher output, smooth and consistent stroke pattern. This strategy will help you make the most of your rest periods during the later rounds of the workout, which becomes increasingly critical.