Miramar Beach Strength and Conditioning – Crossfit
Warm-up
3 Sets, for Quality
10 Scapular Push-Ups
8/8 Single Arm DB Upright Rows
8 Dual DB Bicep Curl to Arnold Press
20 Plank Shoulder Taps
Bench Press
Every 1:30 X 6 Sets
6 Bench Press
Starting @ 65% and increasing every 2 sets
Ideal loading would look something like this
2 sets of 6 reps @ 65%
2 Sets of 6 reps @ 70%
2 sets of 6 reps @ 75%
We want athletes to move by feel on this one as it has a higher degree of muscular endurance with the rep scheme and rest associated here. It might be that we add 10/5lb, 5/2.5kg every 2 sets or so to make this manageable and appropriate
Focus for the bench today will be to work with a partner of close to equal ability and manage the loading of the barbell by having one athlete move on the top of each round at 0:00 and the other athlete start at the 0:45 mark.
Metcon (Checkmark)
20 EMOM
(:45 Work/ :15 Transition)
min 1: 10 Dual DB Step-Overs 50/35lb, (22/16kg)
min 2 : 10/7 Strict Ring Dips
min 3 : 10 Dual DB Hang Clean and Jerk 50/35lb, (22/16kg)
min 4 : 10 Inverted Rows
Primary Objective : Complete each movement within :45s and keep effort to a 7/10 RPE or under
Secondary Objective : Complete all movements unbroken
Stimulus : Upper Body Push + Pull / Grip
.
Developmental :
DB Load: 25/15lb, (12/7kg)
10/7 Ring Push-Ups
Elevated Inverted Rows
Fitness :
DB Load: 35/25lb, (16/12kg)
10/7 Kipping Ring Dips
Elevated Inverted Rows
Performance:
As Written
Elite :
DB Load: 70/50lb, (32/22kg)
15/10 Strict Ring Dips
Feet Elevated Inverted Rows
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
5 Sets, For Quality
:30 Max Meter Seated Ski Erg
:15 rest
:30 Max Banded Tricep Pressdowns
:15 rest
:30 Max Tall Kneeling Straight arrm Banded Lat Pulldown
Rest 2:00 b/s
Barbell Conditioning
Part A.
Complete For Time
:30 seconds On / :30 seconds Off
21 Power Snatch
21 Power Clean and Push Jerk
Load: 135/95 lb, (61/43 kg)
Rest 5:00 minutes before Part B
Part B.
Complete For Time
:30 seconds on / :30 seconds off
15 Power Snatch
15 Power Clean and Push Jerk
Load: 165/110 lb, (75/50 kg)
Primary Objective: Barbell cycling efficiency
Secondary Objective: Complete in as few sets as possible
Stimulus: Barbell Cycling Conditioning / Anaerobic
RPE: 8/10
We are looking to place the emphasis on touch and go sets here with the goal of increasing your ability to hang onto the barbell and push the pace. Part A should yield longer, unbroken sets, with the goal of completing the 21 Power Snatch in under 3 sets of 30 seconds, and keep the same for the Clean and Jerk. For Part B, we should have a good plan of attack on what type of sets for this style of work, whether that be quick singles or quick sets of 3 touch and go reps depending on your strength and ability level.
Scaling:
Level 3: as prescribed
Level 2: Part A. 115/80 lb, (52/34 kg) , Part B. 135/95 lb, (61/43 kg)
Level 1: Part A. 95/65 lb, (43/30 kg) Part B. 115/80 lb, (52/34 kg)
Echo Bike Development
5:00 minute EMOM:
15/11 Calories Echo
Rest 2:00 minutes
4:00 minute EMOM:
16/12 Calories Echo
Rest 2:00 minutes
3:00 minute EMOM:
18/13 Calories Echo
Rest 2:00 minutes
2:00 minute EMOM:
20/14 Calories Echo
Rest 2:00 minutes
1:00 minute
Max Calories
Goal for final minute 22/15+ Calories
Primary Objective: Complete each minute of work with 10 seconds to spare
Secondary Objective: Achieve more than 20/14 Calories on the final minute
Stimulus: V02 Max / Quad Pump
RPE: 9/10