Miramar Beach Strength and Conditioning – Crossfit
Warm-up
Warm-Up:
12:00 EMOM
min 1: Bike
min 2: 2 Wall Walks + 10 second nose to wall handstand hold
min 3: Jump Rope
min 4: 12 Goblet Squats
*For the bike and jump rope minutes, just move at a steady clip for the entire minute. On the jump rope you can use it as time to practice double unders, running singles, boxer shuffle, etc.
Strength
Back Squat
Back Squat Clusters
Every 2:30, 4 Sets
3.3 Reps @ 80%
Extra Instructions
Holding @ 80% of your 1rm Back Squat for all sets
Rest :20 between clusters
Metcon (3 Rounds for time)
E6MOMx3 Sets
48 Double Unders
24/16 Calorie Echo Bike
12 Strict Handstand Push-Ups
6 Squat Cleans
Score: Time for each round
Focus : We are looking to have each round completed at a steady clip with the final Squat Cleans done as singles, ideally completed under 1:00 minute. This will force athletes to complete 1 rep every 10 seconds or so at the end of the conditioning effort and add some volume in for the legs today. This will act like cluster sets to finish just as we hit with the Back Squat sets above.
Primary Objective : Complete each round in 4:00 minutes or less
Secondary Objective : Complete the Squat Cleans in 45 seconds or less
Stimulus : Battery Work / Muscular Endurance
Beginner:
48 Single Unders
18/12 Calorie Echo Bike
12 Dual Dumbbell Strict Press
6 Hang Squat Cleans @ 60% of 1RM
Fitness:
92 Single Unders
24/16 Calorie Echo Bike
12 Box Pike Feet HSPU
6 Squat Cleans 185/125lb
Performance:
As Written
225/155lb
Elite:
60 Double Unders
27/19 Calorie Echo Bike
18 Strict Handstand Push-Ups
6 Squat Cleans 275/185lb
Recovery
Recovery
2:00 Barbell Adductor Stretch
1:00/1:00 Barbell Foam Roll Thoracic Extension
1:00/1:00 Scorpion Stretch
:30/:30 Thread the needle stretch (each side)
1:00/1:00 pigeon pose (each side)
Optional Accessories
4 Sets, For Quality:
5/5 Dual Kettlebell Front Rack Split Squat
12 Barbell Hip Thrusts
15 Russian Kettlebell Swings
200ft (60m) Sled Push, Moderate Load
Rest as needed between sets
Today we’re focusing on developing your lower body. Working the hamstrings in hip flexion and extension, and the quadriceps with a unilateral push on the sled and a bilateral push on the Goblet Squats. Always striving to maintain good mechanics on all movements throughout all sets.
Weightlifting
Power Clean
Every :30 Seconds, 8 Sets, Complete the following:
1 Hang Power Clean @65%
Straight into
Every :30 Seconds, 8 Sets, Complete the following:
1 Low Hang Power Clean @70%
Straight into
Every :30 Seconds, 8 Sets, Complete the following:
1 Power Clean @72%+
Percentage is based on your 1rm Power Clean
The focus today is on the progressive loading and dialing in the second and third pull before piecing it all together for the final Power Clean reps. We’re looking for repeatable good quality single reps particularly focusing on the final 8 reps of Power Cleans. Ideally we would love to see you guys finish upwards of 87% of your 1rm.
Points of performance today to be conscious of during the Hang Clean reps is ensuring we have a controlled descent down to the Knee or Below the Knee for the Low Hang position and then working really hard to keep our back angle consistent and tight as you bring the bar up to your contact point on the quads. Being patient through the pull and using your legs as much as possible is the key to ensuring you give yourself enough time to then pull yourself down and under the barbell.
Strength
PART A)
Strict Press Cluster
3.2.1 @ 75% x 2 Sets
2.2.1 @ 80% x 2 Sets
Rest 20 seconds between clusters
Rest 2:00 minutes between sets
Percentage is based on your 1rm Strict Press
Once you have completed the Strict Press please move on to Part B:
PART B)
Push Jerks
3 Sets
9 Reps @ 60%
7 Reps @ 65%
5 Reps @ 70%
Percentage is based on your 1rm Push Jerk
All 9-7-5 reps is considered a single set. Only rest the time it takes to adjust the load between reps. We want to encourage touch and go reps for all of these sets.
Rest 3:00 minutes between sets
Conditioning
24:00 EMOM
min 1: 15/12 Calorie Ski Erg
min 2: 20 GHD Sit-Ups
min 3: 15/11 Calorie Echo
min 4: 3 Sandbag Clean to Shoulder 200/150lb