Miramar Beach Strength and Conditioning – Crossfit

Warm-up

12:00 Alt EMOM

Minute 1 : 10 Air Squats + 10 V-Ups

Minute 2 : 10 Alternating Step-Ups + 20 Single Unders

Minute 3: 5 Walking Inchworm to Hollow (3 second pause)

Skills and Drills

Technique: Coaching Notes

Toe to Bar Technique and Efficiency

Extra Instructions / Points of Performance

Spend some time today going over progressions and points of performance to work on skill development today for Toes to Bar.

Metcon (Time)

21:00 AMRAP

14 Toe to Bar

14 Box Jumps 24/20”

14 Wall Balls 20/14lb

42 Double Unders

Extra Instructions:

Goal: 7 Rounds (3:00 minutes per round)

Primary Objective : Unbroken Sets of Wall Balls

Secondary Objective : Complete each set in under 3:00 minutes per set

Muscular Endurance / Stamina
.

Developmental:

14 Hanging Strict Knee Raises

14 Box Step-Ups 24/20’’

14 Wall Balls 14/10lb

63 Single Unders

Fitness:

14 Knee to Elbows

14 Box Jumps 24/20’’

14 Wall Balls 20/14lb

21 Double Unders

Performance:

As Written

Elite:

Box Jumps 30/24’’

Wall Balls 30/20lb (Unbroken)

42 Unbroken Double Unders

(Must restart DU’s if not completed Unbroken)

Recovery

Recovery / Mobility Protocol

:30sec/:30 seconds KB Calf Smash

1:00/1:00 minute Half Kneeling Hamstring Str etch

1:00/1:00 minute Tall Dragon Stretch

1:00 minute Standing Forward Fold

1:00 minute Updog Pose

Optional Accessories

4 Sets , For Quality

:40 second Weighted Plank Hold

:20 second Hollow Hold

Strength

Bench Press 31×1 Tempo

6 x 5 @ 60%

On each rep, we’re looking for a 3 second lower & 1 second pause in the bottom position.

Rest 3:00 minutes between sets

Percentage is based on your 1rm Bench Press

Conditioning

Wear a 20/14lb, Weight Vest

10:00 AMRAP

10 Feet Elevated Ring Rows

15/10 Push-Ups

10 GHD Sit-Ups

Echo Bike Development

Echo Bike Progression

2 Sets: Each Interval for Time

0:00-5:00 minutes

80/56 Calories

5:00-9:00 minutes

60/42 Calories

9:00-12:00 minutes

40/28 Calories

12:00-15:00 minutes

Rest

Score = Combined Working Interval Sets

Primary Objective: Complete each working set at a pace of 20/15 calorie / minute or faster

Secondary Objective: increase pace from the 80/60 Calorie effort down to the 40/30 calorie effort

Stimulus: Lactate Threshold / Supra Threshold / Aerobic Capacity