Miramar Beach Strength and Conditioning – Crossfit
Warm-up
8:00 EMOM
min 1: 40 second Row or Bike
min 2: 10 Ring Rows
min 3: 20 Bear Plank Shoulder Taps
min 4: 10 Dead-Bugs
Metcon (AMRAP – Rounds and Reps)
30:00 AMRAP
10/7 Cal Echo Bike or 12/9 Calorie Assault Bike
10/8 Strict Pull-Ups
200ft Farmers Carry 53/35lb, (24/16kg)
10/8 Cal Row
10/8 Ring Push-Ups
Goal : 6+ Rounds
Lets hit a pace of around 4:00-5:00 minutes per set here and settle in for the duration of the workout.
Primary Objective : Consistent Paces across all sets
Secondary Objective : Unbroken reps on the Gymnastics Movements and Farmers Carry
Stimulus : Aerobic Endurance + Muscular Stamina
Machine Substitutions:
Bike or Row for 150m Run
Bike or Row = 12/9 Calorie Bike Erg or 10/8 Calorie Ski Erg
.
Developmental :
8/6 Cal Echo Bike
8 Toenail Spot Pull-Ups
200ft Farmers Carry 44/26lb, (20/12kg)
9/7 Cal Row
10/8 Banded Push-Ups
Fitness :
8/6 Cal Echo Bike
10/8 Strict Banded Pull-Ups
200ft Farmers Carry 44/26lb, (20/12kg)
9/7 Cal Row
10/8 Push-Ups
Performance:
As Written
Elite :
12/9 Calorie Echo Bike
12 Chest to Bar Pull-Ups
200ft Farmers Carry 70/53lb, (32/24kg)
12/9 Calorie Row
12 Ring Dips
Recovery
2 Rounds
Right Leg + Left Leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Pigeon
Optional Accessories
3 Sets, For Quality
10-12 Behind the Back Barbell Wrist Curls
10 x Hammer Curl + Bicep Curl to Arnold Press
15-20 Banded Tricep Pressdowns
Weightlifting + Strength
Part A:
Jerk Recovery (Optional)
8 x 2
Starting @ 90% of your 1rm Split Jerk and increasing the load slightly each set.
Here is a clip of how these reps should be executed / https://www.youtube.com/watch?v=Uv9Vqo9irfU
Once you complete Part A, please move on to Part B:
Part B:
Shoulder To Overhead
3 Sets, For Load:
3 Push Jerks + 1 Split Jerk @ 75%
Rest 1:00 minute
2 Push Jerks + 1 Split Jerk @ 80%
Rest 1:00 minute
1 Push Jerk + 1 Split Jerk @ 85%
Rest 3:00 minutes & repeat for 3 total sets (27 reps in total)
Percentages are based on your 1rm Push Jerk. Please pause in the catch position of the Split Jerk for a maximum of 3 seconds
Gymnastics
10 minute AMRAP, For Quality:
1-2-3-4-5-6 etc.
Wall Walks
2-4-6-8-10 etc.
Alternating Pistols
Score: Reps
This aspect of training today is intended to be completed at a sub max effort. Which is why the RPE is set at 6. You should be focusing on consistent movement back and forth, but make your main priority efficiency and movement quality.
RPE: 6/10
Stimulus: Efficiency & Practice
Echo Bike Development
Every 2:00 minutes, 5 Sets
40 second max calories
Rest 5:00 minutes Easy Bike Erg directly after last 40 second interval
Every 90 seconds, 5 Sets
30 second max calories
Rest 5:00 minutes Easy Bike Erg directly after last 30 second interval
Every 60 seconds, 5 Sets
20 second max calories
Goal here is to increase effort from set 1-5 on each round of these intervals. We should also see an increase in RPM’s from the 40 second efforts to the 20 second efforts. What this should look like is 70-71-72-73-74, etc. on Set 1, then move to 74-75-76-77-78 on Set 2 , then 78-79-80-81-82 on Set 3. This will teach the body how to create more power on the bike and flush the toxic byproducts associated with lactate as well as use lactate as a fuel source.
Score = Calories / Set
Primary Objective: Increase RPMs across all sets
Secondary Objective: Achieve Max Total Calories