Miramar Beach Strength and Conditioning – Crossfit
Warm-up
3 Sets, For Quality
1:00 Cardio Choice
10 KB Sumo Deadlifts
8 Russian KBS
:30 second Wall Supported Handstand Hold
Deadlift
Posterior Chain Development
3s Accent +3s Decent Tempo Deadlift
Every 3:00 X 3 Sets
8 Reps
Starting @ 55% of your 1rm and increasing the load each set.
Score : Heaviest Set
The prescribed tempo for these reps today is 3 Seconds Up, No Pause at the top, 3 Seconds Down, No Rest at the bottom before transitioning into the consecutive rep
Alternate options for movement limitations
#1) Sumo Deadlift
#2) Block Deadlift
#3) KB Sumo Deadlift
Goal is to develop the hinge pattern and bulletproof our back along the way.
Metcon (AMRAP – Reps)
8:00 AMRAP
2-4-6-8-10-12…
Power Cleans 185/125lb, (84/57kg)
Wall Facing Handstand Push-Ups
Goal : Through the round of 10 for the Power Cleans and Wall Facing Handstand Push-Ups
Primary Objective : Complete the round of 10s
Secondary Objective : Maintain a cadence of under 4 seconds per rep on the Power Cleans
Stimulus : Strength Conditioning / For Quality Style Workout
.
Developmental :
Hang Power Cleans 75/55lb, (34/25kg)
Box Pike Handstand Push-Ups
Fitness :
Power Cleans 135/95lb, (61/43kg)
Box Pike Handstand Push-Ups
Performance:
As Written
Elite :
Power Cleans 225/155lb, (102/70kg)
Deficit Wall Facing Handstand Push-Ups 3/1.5”
Recovery
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Seated Straddle Stretch
1:00 Saddle Pose
Optional Accessories
Part A)
Barbell Bent Over Row
4 x 10
Rest as needed between sets
During these reps today we want you to maintain a tempo of 3 Seconds up, no pause at the top then have a controlled lower down transitioning straight into the following rep. We want you to complete each set at a challenging load. You can increase in load if possible but be sure you maintain the tempo.
Part B)
5 Sets
30 second Wall Supported Handstand Hold
Rest 30 seconds
30 second Ring Support Hold
Rest as needed between sets
Weightlifting
Snatch Balance +
Pause Overhead Squat
Set 1: 3+1 reps @ 60%
Set 2: 2+1 reps @ 65%
Set 3: 1+1 reps @ 70%
Set 4: 3+1 reps @ 60%+
Set 5: 2+1 reps @ 65%+
Set 6: 1+1 reps @ 70%+
The format of this is to complete 3 Snatch Balances first then 1 Overhead Squat.
Rest as needed between sets
Percentages are based on 1rm Snatch Balance
Treat this as a wave progression. The second set should be heavier than the first. An example of this can be 65-70-75%. Just be sure to stay below 90%. We want clean reps with no misses throughout all the sets.
During these sets today, we want you on the overhead squat to pause in the bottom position to improve your comfort and also challenge your stability in the bottom position.
The pause in the overhead squat demands good hip mobility. Pausing in this position allows you to work on improving flexibility and mobility.
Strength
Tempo Bench Press
6 x 6
Building to a heavy 6 reps for the day
Rest as needed between sets
Starting at 60% of your 1rm Bench Press and increasing in load slightly each set. We want you to build up to a heavy set of 6 reps for the day ensuring you maintain the prescribed tempo.
The tempo for each rep is 3 Seconds Down, 1 Second Pause, Xplode up, 2 Second Pause at the top of the rep. You must maintain this tempo for all 6 reps.
Echo Bike Development
Every 2:00 minutes, 5 Sets:
12 Second Sprint Effort for Max RPMs
@ 10:00 minute mark complete
3:00 minute BikeErg @ 70-80% FTP, or 6/10 RPE as flush of system
@ 14:00 minute mark move into:
Every 2:00 minutes, 5 Sets:
12 Second Sprint Effort for Max RPMs
@ 24:00 minute mark complete
10:00 minute BikeErg @ 70-80% FTP
The reason for the BikeErg active recovery flush here is just that, to flush the system to allow for enough recovery to come back around and hit those 12 second sprints at absolute maximum intensity. The only goal during that 12 seconds is to get the bike up to the highest RPM you can see on the monitor. This is designed as an Anaerobic Power session that we will be building on over the course of this cycle. At the end of this cycle we will be tackling a 60 second max effort test to see how well we have improved our Anaerobic Power.
Stimulus: Anaerobic Power / All-Out Sprints
RPE: 9/10
Primary Objective: Achieve highest possible RPM
Secondary Objective: Stay within 2-3 RPM of highest RPM interval