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
Strength
Shoulder Press
Strict Press Complex:
Every 2:30 x5 Sets:
1 Strict Press w/3 second lower
1 Dead stop Strict Press
1 Strict Press
**Clean from the Floor**
Points of Performance / Extra Instructions:
Goal is to establish a heavy weight of this complex within the 5 sets. On the Deadstop reps you must pause on the shoulders for 2 seconds. Focus on bracing the midline and shortening the gap between belly button and sternum as we press past the eyes.
Metcon
Metcon (Time)
5 Rounds
7 Squat Cleans
7 Shoulder-to-Overheads
7 *Burpee Pull-Up Variation
*2:00 Rest between rounds
Goal : 1:30-2:00 / Set
Time Domain : 16:00-20:00
Time Cap : 20:00
Fitness :
50% of 1RM Clean and Jerk
Burpee Pull-Ups
Performance :
135-165/ 95-115lb
Burpee Chest to Bar Pull Ups
Elite :
Loads : 205/145lb
Burpee Bar Muscle-Ups
Primary Objective : Complete each set in under 2:00
Secondary Objectiv e: Perform at least 1 set as 4 TnG Squat Cleans to start the set so please factor this in when selecting your loads.
The emphasis. being primarily barbell conditioning and cycling while also working into the rhythm of the Burpee Chest to Bar. Practice staying directly underneath the bar to limit the amount of time between the Burpee and the Chest to Bar.
Stimulus : Anaerobic / Barbell Conditioning
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
Optional Accessories
5 Sets
6-8 Dual KB Z-Press
+
Max Wall Facing Handstand Hold
Rest 2:00+ between sets
Weightlifting: Part A
Power Snatch
Snatch Complex
Every 2:00 x5 Sets
1 Hang Power Snatch +
2 Behind the Neck Push Press, Snatch Grip +
1 Power Snatch Balance w/ pause
Holding between 75-82% of 1rm Power Snatch
Power Snatch balance isn’t a movement we frequently do, the goal is to catch the barbell in a low power snatch position, you will still be above parallel. Also pause in this position for 2 seconds
Conditioning
3 Rounds
30 Alternating Dumbbell Snatch 70/50lb, 32/22.5
100ft (30m) Handstand Walk
30 Toes To Bar
Time Cap: 18 minutes
This workout will be heavy on the Shoulders & Grip. For all three movements today, you can break them up. However, select one movement to possibly hold on a little longer than you would normally. This can change each round, so at the end you can reflect on which one was the most challenging.
Primary Objective : Complete under time cap
Secondary Objective : One movement each round in minimal sets
Stimulus : Shoulders Stamina / Pump