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