Miramar Beach Strength and Conditioning – Crossfit
Warm-up
(Barbell, Band)
:30 each side
General Warm Up:
Downward Dog + Calf Stretch
Standing Quad Stretch
Squat to standing toe touch.
Banded triceps stretch.
5 Inch Worm
Roll Over to V-Sit
+
Specific Warm Up:
5:00 Empty BB Warm Up
5 Barbell RDLs
5 Barbell Hang Muscle Cleans
5 Barbell Tall Cleans
5 Barbell Strict Presses
5/5 Single Leg Vertical Jump
10:00 CAP
Strength
Clean and Jerk
Clean and Jerk Complex
Every 2:30 minutes x 5
1 Clean Pull +
2 Hang Cleans +
1 Push Press +
1 Push Jerk
Starting @ 75% of 1rm thruster and build to a heavy complex for the day
Metcon
Metcon (Time)
5 Rounds
*Pull-Up Variation
9 Power Clean and Jerk
Goal: 6:00-10:00
Time Cap: 12:00
Fitness:
15 Jumping Pull Ups
9 Hang P. Clean & Jerk @ 75/55
Performance:
9 Pull Ups
9 P. Clean & Jerk @ 95/65
Elite:
15 Chest to Bar
9 P. C&J @ 155/105
Primary Objective : Complete workout in the fastest time possible, shooting for sub 8:00 minutes.
Secondary Objective : Focus on the movement that you need to work on. Make that a priority to produce larger sets or unbroken.
Stimulus : Grip / Power Stamina
Extra Work
Recovery
:30/:30 KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Str etch
1:00/1:00 Tall Dragon Stretch
1:00Standing Forward Fold
1:00 Updog Pose
Optional Accessories
4 Sets
10 Barbell Bent Over Rows
10/10 Front Rack Step-Ups20’’
Load: Choice / Moderate
Machine Conditioning
4 Sets:
40/32 Calorie Rowing
30/22 Calorie Echo Bike
40/32 Calorie Rowing
Rest: 3:00 between sets
Goal: Complete each set sub 6 minutes
Primary Objective: Rowing, holding above 5k pace
Secondary Objective: Echo, aim to hold a 5 minute threshold pace
Metcon Conditioning
3 Sets, For Time
12 Dual DB Bench Press 70/50lb
6 Sandbag Clean to Shoulder 200/150lb
18 Bar Muscle-Ups
6 Sandbag Clean to Shoulder 200/150lb
12 Dual DB Bench Press 70/50lb,
Rest: 2:30 b/s
Goal: 6:00-8:00/set
Cap: 10:00/set
Primary Objective: Complete the Bar Muscle-Ups in 3 sets or less
Secondary Objective: Choose one of the other movements to focus on. Either work to increase the cadence on the sandbag cleans or work to stay unbroken across for all sets of DB Bench Press.
Weightlifting
Power Cleans (Hang)
6 x 2
Starting @ 67 and working up to 80% of 1rm
The power clean from the hang will force you to accelerate the bar more rapidly because of the limited distance available to accelerate.