Miramar Beach Strength and Conditioning – Crossfit
Warm-up
8:00 minutes, For Quality
:30 Cardio Choice
10 Scapular Pull-Ups
10 Ring Rows
10 Alternating V-Ups
5 Step-Down Box Jumps
Gymnastics Skill Work
Spend 10-15 minutes going through bar muscle-up skills and progressions
Bar Muscle-Up Progressions
Metcon (Checkmark)
20 EMOM
Minute 1 : Max Calorie Machine
Minute 2 : 5/4 Bar Muscle-Ups
Minute 3: 8 Burpee Box Jump Overs 24/20”
Minute 4 : 15 Med Ball V-Ups
Goal : 10-15 Calories on Machine
Machine can be: Echo Bike, Row, Ski, Bike Erg
We are leaving this open ended today to allow athletes to work on their specific weakness machine today or lean into a strength if they are training for something specific.
Primary Objective : Completing the prescribed movement rep targets
Secondary Objective : Machine Calories
Stimulus : Gymnastics Stamina Conditioning
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Developmental :
6 Banded Pull Ups+ 6 Push Ups
8 Burpee Box Step Ups
10 Hanging Strict Knee Raises
Fitness :
8/6 Strict Pull Ups+ 10/8 Push Ups
15 Kipping Knees to Chest
Performance:
As Written
Elite :
8/6 BMU
8 BBJO 30/24″
20 GHD
Recovery
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Optional Accessories
For Quality:
12 minute EMOM
Minute 1: 10 Strict Toes To Rings
Minute 2: 8/8 Half Kneeling Kettlebell Chop & Lifts , Light Load
Minute 3: 10 Bent over Barbell Rows
You’re able to Scale the Strict Toes To Rings to Strict Knee Raises if needed.
Weightlifting
Pause Overhead Squat + Overhead Squat
Set 1: 1+3 reps @ 60%
Set 2: 1+2 reps @ 65%
Set 3: 1+1 reps @ 70%
Set 4: 1+3 reps @ 60%+
Set 5: 1+2 reps @ 65%+
Set 6: 1+1 reps @ 70%+
The format of this is to complete 1 Pause Overhead Squat first then 3 Overhead Squats. During the Pause reps, try to hold a 3 second pause in the bottom position of each rep.
Rest as needed between sets
Percentages are based off your 1rm Overhead Squat
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.
Strength
Tempo Bench Press
Set 1: 6 Reps @ 85%
Set 2: 6 Reps @ 90%
Set 3: 6 Reps @ 90%
Set 4: 5 Reps @ 100%
Set 5: 5 Reps @ 100%
Set 6: 5 Reps @ Heavy for the Day
Percentages are based off your 6-rep max you achieved last week. If you’re new to the program and do not have a 6-rep max we would like for you to establish one today using the same prescribed tempo.
The tempo for each rep is 3 Seconds Down, 1 Second Pause, Xplode up, 1 Second Pause at the top of the rep. You must maintain this tempo for all sets of 6 & 5 reps.
Echo Bike Development
Every 2:15 minutes, 5 Sets:
15 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 2:15 minutes, 5 Sets:
15 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 15 second sprints at absolute maximum intensity. The only goal during that 15 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