Miramar Beach Strength and Conditioning – Crossfit
Warm-up
(Roller, Band)
:30 each side
General Warm Up:
Banded Tricep stretch
Banded Good morning
Standing Quad Stretch
Lat Roll
Low back roll
+
Specific Warm Up:
5 AMRAP
1:00 row
8_ Half Kneeling KB Windmi ll
2_Wall Walks + :10_Wall Ho ld
8_ Single Arm KB Upright Rows
5_ Ring V-Out s
Skill Work
Skill Session: Toe to Bar
10:00 CAP
(1:45 per section)
A)_ Strict Bar Hanging Hollow to Arch
3-5 Sets x 3-5
B)_ Beat Swing s
2-3 Sets x 8-10
C)_ Kipping Knee to Chest
2-3 Sets x5
D) Kipping Knee to Elbow
2-3 Sets x5
E) Alternating Single Leg Toe to Bar
2 Sets x6-8
F) Toe to Bar
2 Sets of 3-5
Metcon
Metcon (Time)
For Time:
Buy in: 50/40 Cal Row
+
18-15-12-9-6
*Core Movement
30-24-18-12-6
Alternating Dumbbell Hang Snatch
+
Cash out: 50/40 Cal Row
Time Domain: 15:00-18:00
Time Cap: 20:00
Fitness:
Buy In: Row: 40/32 Cal
Strict Knee Raises
Cash Out: 600m Run
DB: 35/25
Performance:
Buy In/ Cash Out: Row: 40/32 Cal
Kipping Knee to Chest
DB: 50/35
Elite:
Toe to Bar
DB: 70/50
Stimulus:
-Gymnastics Skill / Volume Development
-Grip / Lactate Threshold
Focus is on the development of toe to bar volume along with finding a good rhythm on the dumbbell that allows for consistent big sets while still breathing and catching your breath.
Extra work
RECOVERY
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations
Optional Accessories
3 Sets, For Quality:
100ft Farmers Carry, Heavy Load
20_ Dual DB_Rear Delt Flys , Light Load
5/5 Turkish Get-Up, Moderate Load
Conditioning
Running Intervals
Warm Up:
1000m
*Nasal breathing if possible
Main:
10 x 250m @ 1 Mile Pace / 1500m Pace
Rest: 40 seconds between each
Rest 3:00 minutes
500m Jog
Rest 3:00 minutes
10 x 200m @ 1 Mile Pace / 1500m Pace
Rest: 30 seconds between
Cool Down:
Accumulate the following rep frames
1. 30 Hip 90/90 Rotations e/side
2. 30/30 Kneeling Thoracic Rotations
3. 15/15 World’s Greatest Stretch
We want you to build on your 1 mile output.
Place additional time prior to this workout priming calves and 1 mile pace
Extra strength
Snatch Complex
Every 2:30 x 6
1 Snatch +
1 Low Hang Snatch +
2 Hang Snatches
(Unbroken)
Holding between 65-75% of 1rm snatch, even if you are feeling great, please hold the desired percentage range.
Our goal for this session is to strengthen the Anterior and Posterior chains together and be effective in teaching you to relax your arms and trust using your legs more. Remember, the Low Hang is below the knee.
Make sure you pause and control the barbell when lowering it into the Low Hang & Hang positions.
Tips on the Lowering the barbell for Consecutive Hang rep s