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
100m Run
10 Deep Lunge Mountain Climbers
10 Prone Y, T, W
5/5 Single Arm Ring Row
10 Hollow Rocks
Skill Work
Ring Muscle-Up Skill Day
-Ring Row Muscle-Up Transition
– Toenail Spot Muscle-Up
-Banded Ring Muscle-Up ( Strict + Kipping )
– Box Transition Muscle-Up
– Kip Swing Ring Pull-Up
– Ring Swing (Low and High Ring Drils)
Spend 10-15 minutes here working on skills and drills building into the higher skills depending on the athletes ability
Metcon
Metcon (4 Rounds for time)
4 Rounds
400m Run
V-Ups
*Gymnastic variation
Rest 3:00 minutes between sets
30:00 CAP
Score : Slowest Set
Time Domain : 3:00-4:00 / Set
Time Cap : 5:00 / Set
Fitness:
25 Ab Mat sit ups
15 Ring Rows
Performance:
25 V-Ups
15 Chest to Bar Pull-Ups
Elite:
30 V-Ups
10/7Ring Muscle-Ups
Primary Objective : Ring Muscle-Ups, focus on completing these as fast as possible, whether that means breaking up into 3s, going unbroken, or even finding a way to do quick singles.
Secondary Objective : Complete each set in under 4:00 minutes
Stimulus : Gymnastics Volume / Midline Conditioning
Extra work
RECOVERY
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Optional Accessories
Accumulate the following reps, For Quality:
100 Behind The Back Barbell Wrist Curls, 45/35lb
100 Banded Face Pulls , Red Band
After every break on these two movements, complete:
100ft Dual Kettlebell Overhead Carry , Moderate Load
Running
Running Intervals :
As Separate Session
4 Sets:
5 x 300m
Rest 45s between intervals
Rest 5:00 between sets
Rest 7:00 before final set
Pace :
1 Mile pace
The goal, training you to learn race specific speed and fatigue resistance abilities. This should become apparent in the later sets, obviously the more exposure to this style of training the less the fatigue or lactic will play a role.
Sets of 5 x 300m at mile pace with 45” rest is a race specific speed-endurance workout in disguise.
Weightlifting
Snatch
4 Sets:
1 Snatch Pull with a 1s hold at the top (Snatch Pull Hold)
+
2 Power Snatch
*Start @ 72% of 1rm Power Snatch and then increase load each new set.
No higher than 75%
Rest: 30s
*Increase load to 80% of 1rm Power Snatch
1 Power Snatch
1 Squat Snatch
Rest: 30s
*Increase load to 85% of 1rm Power Snatch and then increase load each new set. No higher than 95% of 1rm Power Snatch
2 Squat Snatches
*1 Entire set consists of 7 reps
Conditioning
3:00 on/1:30 off:
100 Double Unders
3/2 Legless Rope Climbs, 15ft
*In remaining time, accumulate
Max Dumbbell Squat Snatches, 100/70lb
Repeat this format until you accumulate 32 reps
Score : Total Time (including rest)
4 round cap for this workout . If you are still working in the 4th round, please extend the time frame out to 4 minutes.
Primary Objective : Dumbbell Squat Snatch Cycle Speed
Secondary Objective : Legless Rope Climb
Stimulus : Volume/Efficiency and Upper body Pulling Strength