Miramar Beach Strength and Conditioning – Crossfit
Warm-up
3:00 Row, Damper of 1
*Build Cadence from 18 spm to 28spm by increasing by 2 spm every 30 seconds
into..
3 Sets
6/6 Archer Ring Rows
8/8 Suitcase Kettlebell Deadlift
10/10 Single Leg Glute Bridge March
12/12 second Star Plank
Strength
Weighted Pull-ups
10:00 EMOM
Build to 1RM Weighted Strict Pull-Up
Points of Performance
The goal here today is to allow athletes a simple quick way to test their 1RM weighted pull-up. For those that don’t have pull-ups we want to do 1 eccentric pull-up or 1 pull-up with the lightest band possible while maintaining form and meeting all points of performance.
Metcon (Time)
1500/1250m Row
Into:
10 Rounds,
100ft Farmers Carry
10 Pull-Ups
Time Domain: 15:00-20:00
Time Cap : 22 minutes
Primary Objective: Pull-Ups
Secondary Objective : Holding sub 1:15 per round
Goal on the Rower is to hold 5k Race Pace
Beginner :
1000/850m Row
Into:
10 Rounds,
53/35lbx 2
10 Jumping Pull-Ups
*Jumping Pull-Up is set to forehead, so that knees will need to bend to go to full extension of the arms then jumping chin above the bar
Fitness:
53/35lb x 2
10 Jumping Pull-Ups
*Jumping Pull-Up is just out of reach of hands then jump into the pull-up
Performance:
As Written
70/53lb
Elite:
x2 Kettlebells 70/53lb
15 Chest to Bar Pull-Ups
Extra Work
Yoga Flow
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
3-4 Sets, For Quality
6-8 Cuban Rotations 40×1 Tempo
10 Chest Supported Trap 3 Raises
15 Chest Supported Reverse Dumbbell Flys
Points of Performance:
We are working into some shoulder health exercises here to finish off the day. The key here is building some extra volume for the little stabilizer muscles around the shoulder joint to help bulletproof the rotator cuff
*Repeat from last week
Needed after last two days
Strength
Shoulder to Overhead Strength
10 minute EMOM:
1 Power Clean + 3 Push Press + 2 Push Jerks
Starting @ 65% of your 1rm Push Press and increasing load each set, building to 83-85% of your 1rm push press
*Normally we would consider Push Jerks a weightlifting piece but the focus is on the push press which we look at as a power strength focus
Conditioning
2-2-2-3 AMRAP/1:00 Rest between sets
20/15 Cal Echo Bike
Max Thrusters in Remaining Time:
Continue until 33Reps
12 reps @ 135/95lb
9 reps @ 155/105lb
7 reps @ 185/125lb
5 reps @ 205/145lb
Set-Up : Either set this up as 4 bars that will be 8ft apart or have someone help load your weights and the bar will move forward 8ft every time we adjust loads.
The goal today is to complete the Echo Bike within the minute to allow for 1:00 minute of work on the barbell until the 4th AMRAP where the time will extend to 3:00 minutes
Primary Objective : No misses across all sets
Secondary Objective : Achieve fastest overall time
Stimulus : Anaerobic / Barbell Conditioning
Finisher
Finisher for the Day
Either BikeErg or Running:
5 minutes at Zone 3
Into:
30 minutes at Zone 2
Primary Objective : Zone 2
Secondary Objective : Higher Cadence, Running: +160 Strides per minute / Bike: +85/75 RPM
Goal : By riding in Zone 2, you are working at a sustainable intensity that allows your muscles to continue producing energy aerobically, while also increasing blood flow to help flush out any waste products that may have accumulated. This can help to reduce muscle soreness and fatigue, which is why Zone 2 is often used as a recovery or “flushing” zone.