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
Deadlift
Deadstop Deadlift
Every 3:00 minutes x5 Sets
5 Reps @ 75%
5 Reps @ 75%
4 Reps @ 80%
3 Reps @ 82%+
3 Reps @ 82-85%
Points of Performance / Extra Instructions:
The reps are getting heavier today and we are reducing the volume in order to hit each one of these sets with maximum intensity. The goal is to set-up, brace, and break the bar off the ground by pressing the ground away maintaining a solid neutral spine.
Metcon
Metcon (Time)
1-5 Rounds
2:15 WORK /:45 REST
16/12Cal Echo Bike
16*Pull Up Variation
12 Partner Deadlifts (Together)
Max Burpee Pull-Ups
(Reps must be split evenly)
Repeat until you reach 80 Burpee Pull-Ups
Primary Objective : Complete the bike and chest to bar in sub 1:00
Secondary Objective : Complete the deadlift reps unbroken
Cap: 5 Rounds
Stimulus: -Anaerobic / Posterior Chain
Fitness :
12 Jumping Pull Ups
Deadlift: 225/155 OR 60% 1RM
Performance :
12 Pull Ups
Deadlift: 275/ 185
Elite :
Chest to Bar
Deadlift: 315/ 205
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
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose
Bodybuilding Finisher
(Pulling Focus)
3 Sets, For Quality
10/10 Single Arm DB Bent Row
15 DB Hammer Curls
10 Behind the Back Barbell Reverse Wrist Curl
Strength
10 minute EMOM
5 Banded Strict Press @40% (red bands)
Gymnastics Conditioning
For Time
21-15-9
Bar Muscle-Ups
Parallette Deficit Push-Ups
Weightlifting: Part A
Push Jerk
Every 90 seconds x 5 sets
Sets 1+2: 7 Push Jerks @ 60%
Sets 3: 5 Push Jerks @ 65%
Sets 4+5: 3 Push Jerks @ 70%
Rest 1:30
Every 1:30 x 5 sets
3 Push Jerks Starting @ 72%
-Increase load each set after.
-Build to a successful 3 reps.
*All of Part A is from the floor. Not from the rack
Weightlifting: Part B
Clean + Jerk Complex
Every 2:30 minutes, 5 sets:
1 Clean + 1 High Hang Clean + 1 Hang Clean + 1 Jerk
Starting @ 72% of limiting movement and increasing load each set.
Focus predominantly on the high hang clean, you will require rapid speed and full extension in your pull to achieve success with this movement.
Friendly reminder that this is a squat clean complex.
Conditioning
SkiErg / Echo
Every 6:00 minutes x 5 sets
750m/700m SkiErg
1 Mile / .8 Mile Echo
Treat each s et as though it was the only set.
If you want to go fast at competitions, you need to know what fast looks and feels like.
Stimulus: Anaerobic / Lactic
Scaling:
500m SkiErg
.8 / .6 Mile Echo
Alternative options 1/.8 Mile Echo Bike:
45/36 Cal Assault Bike,
800/750m Row,
600m Run