Miramar Beach Strength and Conditioning – Crossfit
Warm-up
(Band, BB, Glute Band)
:30 each side
General Warm Up:
Banded Tricep Stretch
Banded Pull apart + Pass Through
Banded Sots Press
Pigeon Stretch
Squat to standing toe touch
Cossack Squat
+
Specific Warm Up:
5 AMRAP OR 2 Sets
20/20 Lateral BandedSteps
10 Banded Air Squats
5/5 Banded Glute Bridge Marches
10 Hang Power Cleans (45/35)
Strength
Back Squat
Take 12:00
Build to a Heavy 4rep Back Squat
then complete:
Every 2:00 minutes for 8:00 minutes
4 Back Squats @ 80% + 4 Overspeed Vertical Jumps
Overspeed Vertical Jumps : Ideally a moderate thick band that can provide a good amount of velocity on each jump
We want the 4 sets of 4 Back Squats + 4 Overspeed Vertical Jumps to be done back to back to allow around 1:30 rest between efforts
Metcon
Metcon (AMRAP – Reps)
YOU GO/ I GO
4 Sets
2:00 WORK/ 2:00 REST
16 Alt. Barbell Front Rack Lunge
10 Hang Power Cleans
*In remaining time, accumulate max
Lateral Burpees Over Barbell
Score: Total Collective Burpee Reps
Fitness : 45/35
Performance : 95/65
Elite : 135/ 95
Primary Objective : Burpee Speed. Aiming for 10 reps +
Secondary Objective : Unbroken on barbell each round
Stimulus :
Grip Endurance/ Burpee Speed
Aim to be smooth on the barbell and keep your technique solid. On the Burpees we want you guys to stay low and to focus on speed reps.
Extra work
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
12:00 EMOM, 3 Sets
min 1: 12 Goblet Cyclist Squats
min 2: 10/10 Dual KB Staggered Stance Romanian Deadlifts
min 3: 10 Reverse Nordic s
min 4: 12 Ring Hamstring Curls
Load: Choose Loads that allow for unbroken reps
Conditioning
Rowing
5k Progression:
7 Sets:
600m @ 5k
Rest 90 seconds between sets
Rest 4:00 minutes
5 Sets:
350m @ 5k-2
Rest 60 seconds between sets
Primary Objective: Holding desired paces
Secondary Objective: Holding between 24-29 SPM
Extra Strength
Clean and Jerk
5 Sets:
X Clean and Jerk
Rest: 30 seconds
X Clean and Jerk
Rest 30 seconds
X Clean and Jerk
Rest 2:00 minutes between sets
Set 1: X= 3 reps @ 70%
Set 2 & 3: X = 2 reps @ 77%
Set 4 & 5: X = 1 rep @ 82% & 84%
Not touch and go
Percentage is based off of your 1 rep max Clean and Jerk.
Goal for this piece is to accumulate 27 solid single reps. The rest between reps should be enough to really emphasize the drive from your legs and ensure you have good technique all the way up to the 82-84% intervals.
Extra Skill Work
Every 2:15 minutes, 8 Sets, Complete the following:
21/17 Cal BikeErg
5 Sandbag Cleans to Shoulder, 150/100lb
50ft Handstand Walk, Obstacle
Goal: 1:40-1:50
Primary Objective: Touch and Go on the sandbag
Secondary Objective: BikeErg