Miramar Beach Strength and Conditioning – Crossfit
Warm-up
3 Sets, For Quality:
400m Run
30 Second Dead Hang
8/8 Half Kneeling Kettlebell Bottom Up Strict Presses
8/8 B-Stance Kettlebell RDL’s
8/8 Side Plank w/rotation
Select a load on the Bottom Up Kettlebell Presses that allows you to maintain slow and controlled movement which will really challenge the strength of your Shoulders and help prepare them for your upcoming session.
Skill Work
Gymnastics Skill Work
Spend 10:00-15:00 minutes going over Rope Climbs and Toe to Bar today, working on efficiency and technique
Progressions:
Rope Climbs
Toe to Ba
Metcon (Time)
4:00 AMRAP
Rope Climbs
200m Run
15 Toe to Bar
-Max Line Facing Burpees in Remaining Time
1:00 Rest between sets
Continue until 100 Reps
Goal : Complete in 4-5 Rounds
Cap : 6 Rounds
Time Domain : 14:00-24:00
Time Cap : 29:00
Primary Objective : Complete each movement in 1:00 minute or less
Secondary Objective : Complete 20+ Burpees each round
Beginner:
6/6 Single Arm Ring Rows
200m Run
15 Strict Knee Raises
-Max Line Facing Burpees in Remaining Time
Continue until 60 Reps
Fitness:
2/1 Rope Climbs
200m Run
15 Knee to Elbows
-Max Line Facing Burpees in Remaining Time
Continue until 75 Reps
Performance:
3/2 Rope Climbs
*As Written
Elite:
3/2 Legless Rope Climbs
15/12 Calorie Ski
18 Toe to Bar
-Max Bar Facing Burpees in Remaining Time
Continue until 100 Reps
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
Part A)
Accumulate 10 Eccentric Pull-Ups
*Goal is as slow as possible while still continually moving
Rest as needed between reps
Part B)
4 Sets, For Quality
10/10 Single Arm DB Bent Row
15 DB Hammer Curls
10 Behind the Back Barbell Reverse Wrist Curl
Running
Warm-Up
800m Easy Jog
—
10:00 Minutes Dynamic Stretches
-Leg Swings
-Knee Hug + Lunge and Twist
-Knuckle Draggers
-Walking Quad Stretch
-Toy Soldiers
Part A:
10 x 150m @ Mile Pace
Rest 30sec Walking Rest
(Rest 7-10:00 minutes)
Part B:
3 Sets
4 x 400m @ 5k Pace
200m Easy Jog between 400s
*every 4th, 400m @ 3k Pace
Rest 2:00 minutes walking rest between sets
Easy 800m Cooldown
Primary Objective: 4x400s @ 5k to 3k pace, Holding pace for first 3 intervals and descending on 4th interval
Secondary Objective: Holding Recovery Jog 200m to under 1:10
Weightlifting
Snatch Complex:
Every 3:00 minutes, 5 Sets, Complete the following:
1 Power Snatch + 1 Squat Snatch + 1 Hang Snatch + 1 Snatch Balance
You have 5 sets to find a successful Max Complex for the day.
Complete the complex unbroken
Score: Highest successful load
Gymnastics
15 minute EMOM, alt each minute:
Minute 1: Accumulate 20-25 seconds Freestanding Handstand Hold
Minute 2: Max distance Handstand Walk in 45 seconds
Minute 3: Rest