Miramar Beach Strength and Conditioning – Crossfit
Warm-up
8:00 minute Cap
2 Sets, For Quality
10 Deep Lunge Mountain Climbers
20 Plank Shoulder Taps
10 Alternating V-Ups
:30 second Scapular Pull-Ups
Strength (Checkmark)
12 minute EMOM, Alternate each minute:
minute 1: 10 Dual Kettlebell Hollow Body Floor Press
minute 2: 10 Seated Banded Rows 30×1 Tempo
minute 3: 10 Russian Twists
Extra Instructions / Points of Performance
Today, we are getting after a little circuit here of functional bodybuilding movements with the goal of feeling good and looking even better. The hollow body floor press packs a powerful combo, that combined with the other two movements will help to tighten up the shoulders and core as a great strength piece to start the day. If you don’t have enough GHD’s we can move to traditional weighted russian twists with the goal of moving slow and controlled throughout.
Metcon (Time)
For Time:
100 Burpee Pull-Ups
Time Domain : 8:00-13:00 minutes
Time Cap : 18:00 minutes
Extra Instructions:
This is a classic benchmark workout and with that the standard for the burpee pull-up was 6 inches above reach. We understand that isn’t available for all gyms, so use the Open standard of just above reach height in order to tackle this workout appropriately.
Primary Objective: Complete 8+ Burpee Pull-Ups per minute
Secondary Objective : Choose a bar that is higher than 6 inches above reach.
Stimulus : CrossFit Benchmark Test / Muscular Endurance + Stamina
Developmental:
75 Burpee Jumping Pull-Ups *Bar at eye level or stand to riser for jumping pull-up
Fitness:
Bar Height Just out of reach
Performance:
As Written
Elite:
20/14# Vest
Recovery
Recovery / Mobility Protocol
2:00 minute Elevated Prayer Stretch
1:00/1:00 minute Scorpion Stretch
2:00 minute Seated Straddle
2:00 minute Seated Saddle Pose
Optional Accessories
3 Sets, For Quality
10 Strict Knee to Elbows
20 Alternating Dumbbell Bicep Curls
:30 second Hollow Body Hold
Gymnastics
Ring Muscle Ups
Elite :
Every 4:00 minutes, 3 sets, Complete the following:
15 Ring Muscle Ups
15 Kipping Ring Dips
*Athletes choice on how to complete the total 30 reps each 4 minutes
Performance :
Every 4:00 minutes, 3 sets, Complete the following:
15/12 Ring Muscle Ups
Fitness :
Every 4:00 minutes, 3 sets, Complete the following:
9/7 Ring Muscle Ups
Or
Spend 4 minutes working on each of the following drills:
Banded Strict Ring Muscle-Ups / https://www.youtube.com/watch?v=ggWkpLMY4ng
Banded Low Ring Transitions / https://www.youtube.com/watch?v=alzyzScE-nI
Bench Transition / https://www.youtube.com/watch?v=kKeLJKPI1IY
Muscle-Up Negative / https://www.youtube.com/watch?v=Mx31PedEpTg
Conditioning
Every 10:00 minutes, 3 Sets, Each for Time:
15/10 Calorie Echo Bike
10 Lateral Burpees over Parallette
15/10 Calorie Echo Bike
10 Lateral Burpees over Parallette
15/10 Calorie Echo Bike
Score = Combined Total Time
Primary Objective: Attack each set as if it was your first. We are looking for max power output here and really looking to lean into the bike. Hold 77+/67+ RPM for each segment across all 3 sets.
Secondary Objective: Unbroken Burpees over parallette
Stimulus: Lactate Endurance Conditioning