Call us: 850-614-0694 | CrossFit Miramar Beach
Call us: 850-614-0694 | CrossFit Miramar Beach

Friday

Miramar Beach Strength and Conditioning – Crossfit

Warm-up

1-3 Sets, For Quality:

5 Inchworm Push-Ups

5/5 Single Leg Kettlebell RDLs, Moderate Load

5/5 Single Arm Overhead Kettlebell Reverse Lunge s, Moderate Load

:15/15 Second Single Leg Glute Bridge Hold

:30 Second Reverse Plank Bridge Hold

Strength

Weightlifting (Weight)

Every 2:30, 5 Sets

Clean Pull + Low Hang Power Clean

Rest 10 seconds

Power Clean + Push Jerk

Rest 10 seconds

Power Clean + Split Jerk

Starting @ 70% of Limiter
Extra Instructions

We are looking to hit cluster style sets here with our Clean and Jerk Complex. For this we want to see a clean pull with the emphasis on being patient and having a high contact point before tackling the low hang which will feel like a floating power clean where we focus on pressing the ground away. Then move into putting that together for a full power clean the push jerk, before resting another 10 seconds and hitting it again with a split jerk. Work on a vertical dip and drive with an aggressive extension, then punch under the bar for both the Push Jerk and Split Jerk

Power Clean

Push Jerk

Split Jerk

Metcon (2 Rounds for time)

0:00-10:00 minutes

For Time:

10 Lateral Burpees

10 Clean and Jerks @ 135/95lb

10 Lateral Burpees

10 Clean and Jerks @ 135/95lb

10 Lateral Burpees

5 Clean and Jerks @ 185/125lb

10 Lateral Burpees

5 Clean and Jerks @ 185/125lb

@ 10:00 minutes, until Completion

5 Clean and Jerks @ 225/155lb

10 Lateral Burpees

5 Clean and Jerks @ 225/155lb

Time CAP 14:00
Score : Time for Each Part Combined

6:00-8:00 minutes for the first part

2:00-3:00 minutes for the second part

Second Part 4:00 CAP

The focus today is to hit a good quality barbell cycling piece with the emphasis on moving efficiently and at a minimum hitting quick singles across and having each set of clean and jerks done in under 1:00 minute.

Primary Objective : Clean and Jerk Cycling Technique and Efficiency

Secondary Objective : Lateral Burpees over the Bar

Stimulus : Barbell Cycling / Strength Endurance

Beginner:

10 Hang Power Clean and Push Jerk, 95/65lb

Fitness:

Part 1: 135/95lb

Part 2: 185/125lb

Performance:

As Written

Elite:

Increase Loads on every set

135/95lb

155/105lb

185/125lb

205/145lb

225/155lb

245/165lb

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 *Built off last weeks accessories

4 Sets, For Quality:

5/5 Dual Kettlebell Front Rack Bulgarian Split Squat

12 Barbell Hip Thrusts

200ft (60m) Reverse Sled Drag

Rest as needed between sets

Strength

Part A)

Back Squat

1 x 3.3 @ 75%

2 x 2.2 @ 80%

3 x 1.1.1 @ 85%

Percentage is based on your 1rm Back Squat

Rest 10 seconds between clusters

Rest 3:00 minutes between sets

Part B)

Strict Press

3.2.1 @ 75% x 2 Sets

2.2.1 @ 80% x 2 Sets

Percentage is based on your 1rm Strict Press

Rest 20 seconds between clusters

Rest 2:00 minutes between sets

Gymnastics Conditioning

For Quality:

10-9-8-7-6-5-4-3-1

Strict Pull-Ups

1-2-3-4-5-6-7-8-9-10

Strict Ring Dips

Primary Objective: Volume / Strength Development

Secondary Objective: Unbroken sets

Stimulus: Strict Strength Development

Building off of last week’s Gymnastic strength work. This is a classic upper body strength couplet. The focus is on trying to complete each set of reps unbroken with the best possible quality in all your reps. Don’t “cheat” your way through these movements for a good time.

Conditioning

10 minute EMOM, Alternate each minute:

Minute 1: 5 x 30ft (9m) Shuttle Run, total of 150ft (45m)

Minute 2: 22/17 Cal Row

Primary Objective: Row, push the row more than you think and would like to. Complete each set as though it was the last set.

Secondary Objective: Shuttle Runs

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