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
:30Cardio Choice
:30 Kettlebell Dead-Bug
:30 AltBird-Dogs w/pause at ext
:15Passive Hang + 15 second Active Hang
10 Strict Knee to Chest
:30/:30 Samson Stretch Hold
10:00 CAP
Strength
Deadlift
Deadstop Deadlift (Heavy Session)
Every 3:00 x5 Sets
4 Reps @ 80%
3 Reps @ 83%
3 Reps @ 85%
2 Reps @ 87%+
2 Reps @ 90%+
Metcon
Metcon (Time)
For Time:
*Pull-Ups
**Push-Ups
50 ***Core Movement
100 Air Squats
Time Domain : 12:00-17:00
Time Cap : 18:00
Primary Objective : Complete the Strict Pull-Ups + Push-Ups + Toe to Bar each in under 5:00 minutes
Secondary Objective : Finish with 100 unbroken air squats
Stimulus : Bodyweight Conditioning / Muscular Stamina
Beginner:
50/40 Banded Strict Pull-Ups
75/60 Band Assisted Push-Ups
50 Tuck Ups
100 Air Squats
Fitness:
50 Kipping Pull-Ups
75/60 Push-Ups
50 Knee to Elbows
100 Air Squats
Performance :
50/40 Strict Pull-Ups
100/80 Push-Ups
50 Toes To Bar
100 Air Squats
Elite :
50/40 Strict Pull-Ups
100/80 Push-Ups
100 Toe to Bar
100 Pistols
Extra Work
Recovery
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Seated Straddle Stretch
1:00 Saddle Pose
Optional Accessories
3 Sets, For Quality:
10 Glute Ham Raises
15 Tate Presses , Moderate Load
10 A lternating Kettlebell Gorilla Rows , Moderate Load
Rest as needed between sets
Strength
Strict Press Complex
Every 3:00 minutes, 6 Sets:
1 Strict Press with controlled “1 second lower” +
2 Strict Presses
Goal is to establish a heavy weight of this complex within the 6 sets
then complete:
Every 2:30 minutes, 5 Sets:
2 Strict Presses @100-105%
+
10 Kipping Handstand Push-Ups
The 100-105% is based off of the load you achieved in the complex above
Weightlifting: Part A
Power Clean
Every 90 seconds, 3 Sets, Complete the following:
3 reps @ 77%
Every 90 seconds, 3 Sets, Complete the following:
2 reps @ 85%
Every 90 seconds, 4 Sets, Complete the following:
1 rep @ 87%+
(increase load each new set)
Percentage are based on your 1rm Power Clean
Weightlifting: Part B
Push Jerk (blocks)
Every 90 seconds, 3 Sets, Complete the following:
3 reps @ 77%
Every 90 seconds, 3 Sets, Complete the following:
2 reps @ 85%
Every 90 seconds, 4 Sets, Complete the following:
1 rep @ 87%+
(increase load each new set)
Percentage are based on your 1rm Power Jerk/Push Jerk
During the Push Jerk exercise concentrate on the timing of the dip and drive. It’s important to initiate the dip with the legs and keep the torso upright, then quickly and explosively extend the legs and drive the barbell upward. The arms should only be used to guide the barbell overhead, not to lift it. This coordinated movement and timing will help the lifter generate maximum power and lift heavier weights more efficiently.
Conditioning
3 Sets, For Time:
40/32 Calorie Row
30/22 Calorie Echo Bike
30/24 Calorie Row
20/16 Calorie Echo Bike
20/16 Calorie Row
10/8 Calorie Echo Bike
Rest 4:00 minutes between sets
Score : Time for each set (3 scores)
Stimulus: Aerobic to Anaerobic threshold
Primary Objective : Sub 8 minutes each set. Please do not waste your first set, it is crucial to start strong and maximize each and every set.
Secondary Objective : Build your pace through the set. We should see your average Calorie pace & RPM increase as the Calories decrease