Miramar Beach Strength and Conditioning – Crossfit
Warm-up
2-3 Sets, For Quality
1:00 Cardio Choice
15 Air Squats
10 Alternating V-Ups
:10 second Hollow Hold
8/8 Single Arm Ring Row 2020 Tempo
20 Bear Plank Shoulder Taps
Strength
Back Squat
Pause Back Squat (21×1 Tempo)
Every 2:30 for 7:30 (3 Sets)
8 Reps
55-65% of Back Squat Across
Points of Performance
21×1 Tempo Reads
2 Count Eccentric : Lowering Phase
1 Count Pause
X = Fast Concentric :Rising Phase
1 Count at the Top for Breath
This builds strength and stability through all positions leading to better quality of movement
Metcon (AMRAP – Rounds and Reps)
4x 3:30 AMRAP
16 Dual DB Bench Press 50/35#
12 Toe to Bar
18 Wall Balls 20/14#
Max Strict Pull-Ups in Remaining Time
*this is a 14:00 Running clock
SCORE: Pull Ups
Extra Instructions.
We are hitting a fun little combo of movements that will create some interference while also improving strength and stamina throughout the shoulders, lats, and midline. The wall balls will be a challenge, but the goal should be to finish these in two sets or less.
Primary Objective : :30-:60 to work on strict pull-ups
Secondary Objective : Complete everything unbroken until the pull-ups
Stimulus : Muscular Endurance / Stamina
Beginner :
12 DB Bench (35/25)
12 Ab Mat Sit Ups
16 WBs (14/10lb)
MaxBanded Pull Ups
Fitness:
12 DB Bench (50/35)
9 TTB
16 WBs
Performance:
As Written
Elite:
DB: 70/53lb
Wall Ball: 30/20lb
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 Rounds, For Quality
:30 Ring Support Hold (unbroken)
8-10 Straight Arm Banded Lat Pull Downs
20 Banded Tricep Push Downs
Weightlifting: Part A
Part A.
Push Press
Every 2:00 minutes, 3 Sets, Complete the following:
9 reps @ 50%
6 reps @ 62%
3 reps @ 72%
Percentages are based on your 1rm Push Press
One set consists of 18 reps
Rest minimal time between each interval
I/we can tell you that the dip & drive is an essential part of performing a push press, as it is the primary mechanism for generating the momentum needed to move the barbell overhead.
Film yourself and watch your dip & drive: Am I in a straight up/down motion, are my elbows maintaining the same “active” position as I lower in my dip phase, do I have full contact with my foot on the floor while performing the dip and drive? Ask yourself these questions to help improve your technique.
Weightlifting: Part B
Part B.
Push Jerk
Every 3:00 minutes, 4 Sets, Complete the Following:
7 reps @ 60%
5 reps @ 70%
3 reps @ 80%
Percentages are based on your 1rm Push Jerk
One set consists of 15 reps
Rest minimal time between each interval.
Practice receiving in a deeper position: We encourage you to spend time practicing the receiving position today. Both with and without load. This can help you to develop the mobility, awareness, and strength needed to land in a deeper position. The trick with push jerks is not so much the arms but the leg work.
Goal: Improving muscular strength and barbell endurance. Also improving barbell efficiency.
Finisher
Echo Bike
21:00 EMOM
2 Sets
Min 1: 14/10 Cal
Min 2: 15/11 Cal
Min 3: 16/12 Cal
Min 4: Rest
Min 5: 17/13 Cal
Min 6: 18/14 Cal
Min 7: 20/15 Cal
Min 8: Rest
Min 9: 18/14 Cal
Min 10: 22/17 Cal
Min 11: Rest
The goal here is to learn how to feel pace and switch gears. We should start off with the lower calories at an easier effort to get done in the same time frame that the higher calorie minutes are achieved. This essentially creates a natural build of intensity over the course of the 10 minutes before resting and coming back around to tackle the next 10:00 minute section.
Primary Objective: Complete each working set with 10 seconds or more in the minute.
Secondary Objective: Full Send on the 22/17 Calorie Sprint on the final minute to see how fast you can get that done to finish the day