Miramar Beach Strength and Conditioning – Crossfit
Warm-up
2 Sets, For Quality
200m Run
8/8 Standing Banded Psoas March
10 Quadruped Scapular Push-Ups
:15 second Deadhang + :15 second Active Hang
5/5 Archer Ring Row
5/5 Archer Push-Up
Metcon
Metcon (Time)
4 Rounds
200m Run
10 Pull-Ups
15 Push-Ups
40 Air Squats
15 Push-Ups
10 Pull-Ups
200m Run
Rest 2:00 minutes between intervals
Score: Total Running Time
Time Domain : 4:00-6:00/ set
Time Cap : 7:00/Set
Total Time Domain : 25:00-34:00
Total Time Cap : 34:00
Stimulus:
Bodyweight Conditioning / Murph Prep
V02 Max Intervals / Muscular Stamina
Beginner:
200m Run
5 Banded Strict Pull-Ups
10 Elevated Push-Ups
20 Air Squats
10 Elevated Push-Ups
5 Banded Strict Pull-Ups
200m Run
Rest 2:00 minutes between intervals
Fitness:
200m Run
8 Pull-Ups
12 Push-Ups
30 Air Squats
12 Push-Ups
8 Pull-Ups
200m Run
Rest 2:00 minutes between intervals
Performance:
As Written
Elite:
Wear a Weight Vest 20/14lb
Chest to Bar Pull-Ups
Core Finisher
5 Rounds , For Quality
:20/:20 Second Side Plank
10/10 Half Kneeling Paloff Press w/ Rotations
:40 second Forearm Plank
Extra Work
Yoga Flow
2 Rounds
Right Leg + Left Leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Pigeon
Weightlifting
Clean Complex
Every 2:00 minutes, 6 Sets, Complete the following:
1 Power Clean + 1 Hang Squat Clean
Starting @ moderate to heavy load and increasing load each set, the goal is to build a successful heavy complex for the day.
Remember to keep your core tight and your chest up throughout the lift, and to engage your glutes and hamstrings as you stand up with the weight.
Part B:
Squat Clean Pyramid
For Time
10 Squat Cleans (245/165 lb), by 2:00
8 Squat Cleans (265/180 lb), by 4:00
6 Squat Cleans (285/195 lb), by 6:00
4 Squat Cleans (305/205 lb), by 8:00
2 Squat Cleans (325/215 lb), by 11:00
Similar to Event 1 at this 2016’s regionals, athletes will progress through 5 stations at increasing weights with decreasing reps. Athletes who do not complete all the reps at a given bar before the cut-off time will be given credit for the reps they completed at their last bar and then ranked based on the time at which they finished their last full segment.
Strength
Back Squat
1 x 5 @ 70%
1 x 3 @ 85%
4 x 2 @ 80%
Rest no more than 3:00 minutes between sets
Percentages are based on your 1rm back squat
Conditioning
Shoulder to Overhead:
Every 90 seconds, 4 Sets, Complete the following:
9/7 Cal BikeErg
7 Shoulder to Overheads @ 165/115lb (75/52kg)
Rest: 90 seconds
Every 90 seconds, 3 Sets, Complete the following:
9/7 Cal BikeErg
5 Shoulder to Overhead @ 205/145 (93/65kg)
Rest: 90 seconds
Every 90 seconds, 3 Sets, Complete the following:
9/7 Cal BikeErg
3 Shoulder to Overhead @ 225/155lb, 102/70kg
Primary Objective : Complete each interval within the time frame
Secondary Objective : Complete each interval with in 45-50 seconds