Miramar Beach Strength and Conditioning – Crossfit
Warm-up
2-3 Sets, For Quality
:30 Machine Choice
5/5 World’s Greatest Stretch
8/8 Single Arm Kettlebell Swings
:30 Kettlebell Dead-Bugs
10/10 Banded Bird Dogs
Strength
Deadlift
Take 18:00 minutes to Work up to a 1RM Deadlift
Keep the bar close and have the hips and torso rise at the same time during the deadlift. We also want to descend in a similar fashion by keeping tension against the barbell rather than letting the barbell pull you down to the floor. We should first move to a sumo deadlift or hex bar deadlift in order to change to a position that is more appropriate for those athletes with limited mobility in the hamstrings while still being able to lift the same load. We can also move to a rack pull
Metcon
Metcon (Time)
9:00 minute AMRAP
9 V-Ups
6 Deadlifts 95/65lb
3 Snatches 95/65lb
Primary Objective : Best overall result… break accordingly to produce best result
Secondary Objective : Unbroken throughout
Based on the objectives, the first goal would be to break as needed in order to get the best possible result, but we also can challenge you to try to see if you can remain unbroken and whether that would be the best possible result given the style of workout.
Stimulus : Grip / Anaerobic / Posterior Chain
Fitness:
9 Abmat Sit-Ups
6 Deadlifts 75/55lb
3 Hang Snatches 75/55lb
Performance:
9 V-Ups
6 Deadlifts 95/65lb
3 Snatches 95/65lb
Elite:
9 Toe to Bar
6 Deadlifts 115/75lb
3 Snatches 115/75lb
Extra Work
Recovery
1:00/1:00 Couch Stretch
1:00/1:00 Wall Figure 4 Stretc h
1:00/1:00 Scorpion Stretch
1:00/1:00 Pigeon Stretch
Optional Accessories
3 Sets, For Quality
10 Hollow Roll to V-Up
:20/:20 Second Side Plank
:35 second Weighted Sorenson Hold
Focus is adding a little work to the core and obliques to lock things in and have them feeling good at the end of the day
Weightlifting
Power Clean / Squat Clean
Power Clean Waves,
3 Sets:
3 Power Cleans, 75%
2 Power Cleans, 80%
Rest 90 seconds between intervals
Rest as needed between ses
Percentages are based on your 1rm Power Clean
Then:
5 Sets:
1 SQUAT Clean @ 85%+
Rest as needed between sets
Percentages are based on your 1rm Squat Clean
*It is recommended to strip back the weight and build up to your squat clean weight (85%)
One cue that can help with squat clean technique is to focus on staying over the bar as long as possible during the pull phase. This means keeping the shoulders over the bar and maintaining a tight back position until the bar reaches the hips, at which point the lifter should quickly extend the hips, knees, and ankles to generate upward momentum.
Gymnastics
4 Sets
2:30 AMRAP
3/2 Strict Ring Muscle-Ups
15/12 Calorie Ski Erg
-Max Muscle-Ups in Remaining Time
*Alternate Ring and Bar Each Round
Rest 2:30 between sets
Conditioning
9 minute AMRAP, For Quality:
6/4 Strict Pull Ups
7 Kipping Deficit Handstand Push Ups
8L/8R Stationary Lunges, perform all 8 lunges on Left leg then all 8 reps on the right leg
Athlete choice on Deficit, goal is to keep the first 4-6 sets unbroken.
Goal : +7/+6 Rounds
Score : Total rounds
Primary Objective : First two movements of the AMRAP, focus on quality reps, perform this workout with best form as possible
Secondary Objective : Hitting the goal amount of rounds.