Miramar Beach Strength and Conditioning – Crossfit
Warm-up
10:00 minutes
2-3 Sets, For Quality
1:00 Machine Choice
10 Cossack Squats
20 Plank Shoulder Taps
:30sec Glute Bridge Hold
5 Broad Jumps For Distance
Clean and Jerk (Technique Focus)
Every :90 x 6 Sets
3 Position Clean + Shoulder to Overhead Complex
3 Position Clean:
1 Hang Clean (4-6” below hip crease)
1 Low Hang Clean
1 Clean from the floor
+
Shoulder to Overhead Complex:
1 Push Press
1 Push Jerk
1 Split Jerk
All Cleans are Squat cleans and complex to be completed unbroken.
Start @ 55% of your 1rm Clean and Jerk and increase load to 67-70%.
Goal: Technique and complex barbell cycling.
Metcon (Time)
15 Power Clean
15 Burpees Box Jump Over 24/20’’
10 Thrusters
10 Burpees Box Jump Over 24/20’’
5 Squat Clean Thrusters
5 Burpees Box Jump Over 24/20’’
Load: 115/75lb
Rest 3:00 minutes
15 Burpees Box Jump Over 24/20’’
5 Squat Clean Thrusters
10 Burpees Box Jump Over 24/20’’
10 Thrusters
5 Burpees Box Jump Over 24/20’’
15 Power Clean
Load: 135/95lb
Score: Total time
Goal Time: 5:00-5:30 per set
Time Cap: 6:00 per set / 15:00 Running Time
Stimulus: Anaerobic / Barbell Conditioning
Beginner:
Hang Power Clean
Burpee Box Step Up
Load: 75/55lb
Fitness:
Loads:
95/65lb
115/75lb
Performance:
As Written
Elite:
Loads:
135/95
155/105lb
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
1:00/1:00 pigeon pose
Optional Accessories
3 Sets, For Quality
8-10 Wall Facing Handstand Push-Ups or Box Pike Handstand Push-Ups
5/5 Back Rack Reverse Lunges, For Load
100ft Reverse Sled Drag, For Load
Load: Choice
Gymnastics
4 Rounds For Quality:
10 Pushing Elevated Pass Throughs
6 Ice Cream Maker
8/6 L to Straddle
6/4 False Grip Ring Pull Up
Primary Objective: Carrying on our theme for the week: Push Pull / Strength Development
Secondary Objective: Unbroken sets
In this piece you will find new exercises that will develop new angles of strength, thus working the gymnastics more widely, working on stabilizing muscles and generating solid bases, look for good technique and complete it with a rest if you need it.
Strength
Before Class
Back Squat Clusters
1 x 3.3 @80%
2 x 2.2 @83%
3 x 1.1.1 @87%
Percentage are based on your 1rm Back Squat
Rest 10-20 seconds between clusters
Rest 3:00 minutes between sets
Conditioning
After Class
Every :90 x 5 Sets
16/14 Cal Row
6 Dual Dumbbell Squats, 60/40lb
Rest 90 seconds
Every 75 seconds, 4 Sets, Complete the following:
13/11 Cal Row
6 Single Arm Overhead Squat, 60/40lb
*Alternate arm each round: 2 sets on the left arm, 2 sets on the right arm
Rest 90 seconds
Every 60 seconds, 3 Sets, Complete the following:
10/7 Cal Row
6 Dual Dumbbell Hang Power Cleans, 60/40lb
Primary Objective : Complete each minute as fast and cleanly as possible
Secondary Objective: As the Calories decrease the Cal/hr increase (1300,1400,1500 / 1050,1150,1250)