Miramar Beach Strength and Conditioning – Crossfit
Warm-up
Warm-Up: 3:00-10:00
2 Sets, For Quality
200m Run
6/6 Single Arm Ring Rows
12/12 second Single Arm Plank
:24 Second Glute Bridge March
:36 Second Bike
Gymnastics Skill Work
Gymnastics Progression
(10:00-25:00)
Spend time going over progressions
Bar Pull-Over
Teaching the Bar Pull-Over
Bar Pull-Over Progressions
*Favorite Progression
Low Bar Kicking Pull-Over (1:30 in Video)
Modified Ice Cream Makers (2:35 in Video)
Metcon (3 Rounds for reps)
3 Sets X 9:00 AMRAP
(For MAX Reps)
400 Run
8 Bar Pull-Overs
400 Run
15/11 Calorie Echo Bike
400 Run
-Max Renegade Rows in the Remaining Time
1:00 rest between AMRAPs
Load : 50/35lb
Time Cap: 30:00
Primary Objective : Have 1:00 minute on each set to work on Renegade Rows
Secondary Objective : Complete the Bar Pull-Overs in 90 seconds or less
Stimulus : Lactate Threshold / Upper Body Pulling Endurance
Intent of the workout today is meant to be on the conditioning work with a little added skill work in there to keep the heart rate under control and add in some fun variants for you. Keep a steady pace and work to maintain the same pace from set 1 to 3.
.
Developmental:
10 Banded Strict Pull ups
400m, 300m, 200m Run
Load: 25/15lb
Fitness:
12 Strict Pull Ups
Load: 35/25lb
Performance:
As Written
Elite:
As Written + 20/14 lb Vest
Recovery
Recovery / Mobility
1:00/1:00 minute Couch Stretch
1:00/1:00 minute Extended Arm Lizard Pose
1:00/1:00 minute Frog Pose
1:00 /1:00 minute Crossbody Lat Stretch
Optional Accessories
Part A)
Performance/ Elite:
5 Sets, For Load + Max Reps
3-5 Weighted Strict Pull-Ups
Rest 30 seconds
-Max Unbroken Strict Pull-Ups @ 20×1 Tempo
Rest 2:00 minutes
Fitness:
5 Sets, For Quality
3 Eccentric Pull-Ups (5 second negative)
Rest 30 seconds
Max Unbroken Ring Rows @ Parallel
Rest 2:00 minutes
Developmental:
5 Sets, For Quality
Max Chin Over Bar Hold
Rest 30 seconds
10-12 Ring Rows @ 45 Degree Angle
Rest 2:00 minutes
Part B)
4 Sets
10 Dumbbell Preacher Curls
15 Bent Over Reverse Flys
Running
10:00 minutes Easy @ 5-6 RPE
into..
3 Sets
6:00 minutes @ 8 RPE
1:00 minute Easy 5-6 RPE
into..
5 minutes Easy @ 5-6 RPE
Stimulus: Tempo / High End Aerobic
RPE: 7/10
This will feel like a 7/10 on the RPE scale as we have some work built in here at an easy pace, while building into 3 sets of 6:00 minutes at tempo effort. We will be building into longer tempo / threshold efforts here in the weeks to come to target our high end aerobic development.
Weightlifting
Clean and Jerk Complex
Part A.
Every 75 seconds, 4 Sets, Complete the following:
3 Deadlifts
1 Hang (Squat) Clean
1 Push Press
1 Split Jerk
Begin at 40% of your 1rm and each new set add weight. Goal to finish at a moderate load that provides you feedback on form and allows you to move relatively fast.
Once you complete Part A, please move on to Part B:
Part B.
Clean and Jerk
5 Sets:
2 Cleans + 1 Split Jerk
Rest as needed between sets
Starting @ 77-80% of your 1rm Clean and Jerk. Goal: Finish at a heavy successful max for the day.
The Cleans to be performed touch and go.