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:
3 Sets
3 Hang Muscle Clean
3 Tall Clean
3 Strict Press
Into..
3 Sets
Clean Lift Off
Pause Squat Clean *pause @ hang
Hang Squat Clean
Squat Clean and Jerk
Weightlifting
Squat Clean and Jerk
Every 2:30 x5 sets
1 Squat Clean +
1 Hang Squat Clean
(unbroken)
Rest: 10 seconds
1 Clean and Jerk
Points of Performance
Starting @ 75% of 1rm clean and jerk, increasing load each set.
We are predominantly focusing our attention on the cleans, treating each clean with intensity and tight form.
Strength
Back Squat
Take 12:00
Build to a Heavy 3 rep Back Squat
then complete:
Every 2:00 x5 Sets
3 Back Squats @ 80% + 4 Seated Box Jumps
% for the Back Squat is based off of your heavy 3 reps achieved prior to.
For the seated box jumps select Bench height that has you seated at 90 degrees. We are looking to set this whole session up in one fell swoop. Have the boxes out there and use them as a warm-up on the way up to the 5 rep back squat. A good idea would be to get in a few jumps in the early sets on the build to the 5 rep for the day.
We want the 5 sets of 3 Back Squats + 5 Seated Box Jumps to be done back to back to allow around 1:30 rest between sets
Extra work
Recovery:
1:00/1:00 Couch Stretch
1:00/1:00 Wall Figure 4 Stretc h
1:00/1:00 Scorpion Stretch
1:00/1:00 Pigeon Stretch
Optional Accessories
5 Sets, For Quality
6 Dual Kettlebell Z-Press , Heavy
15 High Wall Ball Shots 20/14lb, (9/6kg) 11/10ft
Rest 2:00 minutes between sets
Metcon Conditioning
5 Rounds, For Time:
10 AltDBSquat Snatches 70/50lb
5 Burpee Box Get Overs 48/40”
65ft Sled Push, heavy load
Time Cap : 14 minutes
Primary Objective: Dumbbell Snatches
Secondary Objective: Complete sub 12 minutes
Select a load on the sled that is challenging but you can perform unbroken. Please don’t get caught up on the leaderboard. Focus your attention on a great workout for yourself so load the sled up, it should take roughly 30 seconds. We had 5 x 45lbMen / (3 x 45lb+ 25lb) Women.
Gymnastics
Every 90 seconds, 4 sets, complete the following:
6-10 Ring Muscle Ups
@ 7:30 minute mark begin:
For Quality:
6-10 Pegboard Climbs
Time Cap: 4 minutes
@ 13:00 minute mark begin:
Every 90 seconds, 4 sets, complete the following:
3-5 Rope Climbs, 15ft
Primary Objective : Complete the three tasks within the desired format. Challenge your ability, step up to a higher goal for this piece.
Secondary Objective : Unbroken Muscle Ups. This is only a secondary so if you are challenging yourself with higher rep range as requested in your primary objective then ignore this.
Conditioning
Row Conditioning: Either AM or PM
Part A.
6 x 500m
Rest 60 seconds between sets
Rest 2:00 minutes
Part B.
4 x 500m
Rest 80 seconds between sets
Pace:
6 x 500’s: 5k-1 sec
4 x 500’s 5k-2/3 sec
Goal : Sustaining consistent high output for part A, sub max effort and then on part B produce faster efforts with and utilize the extended rest periods.
Primary Objective : Part A.
Secondary Objective : Part B.