Miramar Beach Strength and Conditioning – Crossfit
Warm-up
2-3 Sets, For Quality
1:00 Cardio Choice
10/10 Banded External Shoulder Rotations
10/10 Banded Internal Shoulder Rotations
10 Hollow Arch Rolls
6-8 Jumping Pull-Ups
10 Kettlebell Deadlifts
10:00 CAP
Gymnastics Skill Work
Bar Muscle-Up Skills and Drills
-Pick a few here to go over and work through prior to the workout today
Metcon (Time)
Every 15:00 minutes x 2 Sets,
40 V-Ups
30 American Kettlebell Swings
20 Burpees to Bar
10 Bar Muscle-Ups
20 Burpees to Bar
30 American Kettlebell Swings
40 V-Ups
Score : Total Working Time
Primary Objective : Complete each set under 12 minutes.
Secondary Objective : Unbroken American KBS
Rest will be minimal through this workout. Approach it with the mindset of two rounds For Time, this way you can still give a good effort each set but not put yourself in a deficit for the upcoming second set. We’re really curious to see you guys push the back-end movements after the bar muscle-ups, so be sure to pace the first half correctly to have that extra kick at the end.
Beginner:
40 Abmat Sit-Ups
30 Russian Kettlebell Swings 35/18lb
20 Burpees
20 Strict Knee Raises
20 Burpees
30 Russian Kettlebell Swings
40 Abmat Sit-Ups
Fitness:
40 Tuck-Ups
30 American Kettlebell Swings 44/26lb
20 Burpees to Bar
15 Toe to Bar
20 Burpees to Bar
30 American Kettlebell Swings
40 Tuck-Ups
Performance:
53/35lb KB
As Written
Elite:
40 GHD Sit-Ups
30 Bar Facing Burpees
20 Deadlifts @185/125lb
5/4 Rope Climbs
20 Deadlifts @185/125lb
30 Bar Facing Burpees
40 GHD Sit-Ups
Extra work
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
4 Sets, For Quality:
5/5 Barbell RDL’s Split Stance , Moderate Load
10 Hamstring Curls w/sliders
30/30ft (10/10m) Lateral Sled Drag , Heavy Load
Rest as needed between sets
Weightlifting: Part A
Part A)
Clean and Jerk
Every 2:30 minutes, 5 Sets,
1 Hang Clean + 1 Front Squat
Rest: 10 seconds
1 Clean and Jerk
Starting @ 80% of your 1rm and increasing load each time.
Percentages are based on your 1rm Clean and Jerk.
Why do we perform complexes: This type of training is beneficial for Olympic weightlifters because it allows you to work on technique and improve your ability to perform the various components of the snatch but in this case the clean and jerk movements in a specific sequence. Additionally, complexes can help to improve overall strength and power, as well as cardiovascular endurance. But the benefit we like to challenge you with weightlifting complexes is that they can help to improve mental toughness and focus, as athletes must maintain concentration and technique throughout the entire set.
Weightlifting: Part B
Part B)
10 minute EMOM:
3 Push Press + 2 Push Jerks
Starting @ 65% of your 1rm Push Press and increasing load each set, building to 83-85% of your 1rm push press
*Normally we would consider Push Jerks a weightlifting piece but the focus is on the push press which we look at as a power strength focus.
Gymnastics
Gymnastics Skill Work:
15:00 Minute EMOM
Min 1: 3-5 Burpee Bar Pull-Overs
Min 2: 6-9 Ring Muscle-Ups
Min 3: 15 Double Under Crossovers
Rowing Conditioning
Rowing:
Row x 10 minutes, 8 minutes , 6 min, 4 min, 2 min
Paces:
10 min @ 5k+4,
8min @ 5k+2,
6min @ 5k,
4min @ Faster than 5k,
2min @ Faster than 2k
Rest: Rest 3:00 between pieces.
As a reminder, 5k+4 means the average pace from your 5k result plus 4 seconds, so if you rowed a 2:00 pace for your 5k, then you would row that piece at a 2:04