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 AMRAP
400m Run OR 2:00 Effort
into
5 Inchworm to Hollow
:10/:10 Contraleral Single Arm Single Leg Plank
10 Deep Lunge Mountain Climber
:10/:10 Single Arm Hang
10 Ring Rows
10:00 CAP
Metcon
Metcon (AMRAP – Reps)
12:00 AMRAP
1 Mile Run Buy-In
AMRAP in Remaining Time
20 Pull-Ups
40 Push-Ups
60 Air Squats
Rest 2:00 minutes
8:00 AMRAP
800m Run Buy-In
AMRAP in Remaining Time
10 Pull-Ups
20 Push-Ups
30 Air Squats
Rest 2:00 minutes
4:00 AMRAP
400m Run
AMRAP in Remaining Time
5 Pull-Ups
10 Push-Ups
15 Air Squats
Score: Total reps
Fitness :
1200m Buy In
12 Banded Strict Pull-Ups
24 Assisted Push-Ups
36 Air Squats
600m Run Buy-In
6 Banded Strict Pull-Ups
12 Assisted Push-Ups
18 Air Squats
300m Run
3 Banded Strict Pull-Ups
6 Assisted Push-Ups
9 Air Squats
Performance :
12 Pull-Ups
24 Push-Ups
36 Air Squats
6 Pull-Ups
12 Push-Ups
18 Air Squats
3 Pull-Ups
6 Push-Ups
9 Air Squats
Elite : Weighted Vest 20/14#
Today goes almost without saying. We have some Murph Prep on the Docket. Make a game plan of how you plan to attack each session and work for perfect clean reps.
The goal is to get 2+ rounds on each segment. If you get 2 rounds on each segment the total volume today would be 70 Pull-Ups + 140 Push-Ups + 210 Air Squats, which would be 70% of “Murph”
Primary Objective : Complete runs in 8:00 or less, 4:00 or less, and 2:00 or less
Secondary Objective : Keep all sets of pull-ups and push-ups to sets of 5 or greater, and stay unborken on all air squat sets
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
Every 3:00, 5 Sets:
2 Strict Presses
1 Pause Strict Press
Goal is to establish a heavy weight of this complex within the 5 sets. On the pause rep you must stop the barbell at eye height then press through
then complete:
Every 2:30 minutes, 5 Sets
3 Strict Presses @100-105%
+
15 Kipping Handstand Push-Ups
The 100-105% is based off of the load you achieved in the complex above
Weightlifting: Part A
Every 75 Seconds, 5 Sets, complete the following:
1 Power Clean @ 72%
1 Power Clean @ 72% +10/5lb
1 Power Clean @ 72% +20/10lb
Each set will consist of 3 reps so have change plates at the ready to make quick plate adjustments. Each set should allow you 30 seconds of more rest.
Percentages are based on your 1rm Power Clean.
Focus on good movement, we are targeting speed/strength, be explosive with each rep.
Weightlifting: Part B
Clean Complex
5 Sets, complete the following:
1 Squat Clean
Rest: 10 seconds
1 Hang Clean
Rest: 15 seconds
1 Squat Clean
Rest: 2:00 minutes
Starting @ 75% of 1rm Squat Clean and building to 82-85% of 1rm Squat Clean
Conditioning
3 Sets, For Time:
45/30 Cal Echo Bike
15 Bar Muscle-Ups
15 Clean and Jerk 155/105lb,
Rest 3:00 minutes between sets
Goal : sub 5:00 minutes / set
Time Cap : 7:00 minutes / set
Score : Fastest completed set
Primary Objective : Barbell conditioning interference work. We are looking to build in fatigue here before tackling each set of clean and jerks to finish off each set. Create a plan of how to attack the bike and bar muscle-ups in order to manage fatigue work for quick, smooth sets on the barbell.
Secondary Objective : Sub 2:30 on each set of the echo bike
Stimulus : Anaerobic Threshold / Barbell Conditioning