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
Front Squat
Every 2:30 x 6 Sets
Sets 1-3:
Front Squat Clusters
2.2 @ 85%+
Rest 30s between clusters
Sets 4-6
Back Reverse Lunges
5 reps/leg, Choice on Load
Rest 30s per leg
Extra Instructions
We are looking to target the Front Squat here today and hit a heavy set of 4 as 2 Front Squats, rest 30 seconds, then 2 Front Squats, rest until the 2:30 mark and do this for 3 sets. The goal weight should be at 85% of 1RM or about 90-95% of our 3RM. We will then move onto Back Rack Reverse Lunges in sets 4-6 with the goal of having a heavy load for 5 reps per leg with 30 seconds rest between legs. This is a big strength builder and will fully engage the glutes and quads.
Metcon (Time)
7 Rounds
7 Dumbbell Floor Presses, 70/50lb
7 Burpee Chest to Bar Pull-Ups
7 Front Squats 135/95lb
Time Cap : 14:00
Goal : 9:00-12:00
*Front Squat must start with the barbell on the floor
Primary Objective : Unbroken DB Bench + Front Squat
Secondary Objective : Maintaining around 90 seconds per round as pace for the workout
Stimulus : Full Body Muscular Endurance / Stamina/ Push / Pull
Beginner:
Burpee Jumping Pull-Ups
Goblet squats
Load: 35/25lb
Fitness:
Burpee Pull-Ups
Bench Load: 50/35lb
Front Squats: 95/65lb
Performance:
As Written
Elite:
Bar Muscle ups
Bench Load: 70/50lb
Front Squats: 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
100ft Reverse Sled Drag, For Load
Load: Choice
Running
Warm Up:
800 meters at a relaxed pace run to warm up, 4/10 RPE
Into:
Dynamic Stretches
Main :
6 Sets:
400m, fast or 8/10
200m slow/recovery, 4-5/10
Repeat for a total of 6 sets
Cool Down:
800m jog to cool down, 100m of that backwards walking
Total Run Distance : 5200m
Stimulus : 5k focus
Weightlifting
Before the Main Class
Power Snatch / Complex
5 Sets:
1 Power Snatch + 1 Hang Power Snatch
(Unbroken/TNG)
Rest: 15 seconds
3 Power Snatches
Rest: 2:00 minutes between sets
Similar to yesterday’s session however I want you to place more emphasis on the three power snatches and each rep working on triple extension. Ensure a coordinated extension of the ankles, knees, and hips at the same time during the upward phase. Focus on generating power from the ground up, pushing forcefully against the floor with your feet, extending your knees, and driving the hips forward. This sequential triple extension amplifies the explosive power in the movement.
Starting @ 80% of your 1rm Power Snatch and increasing load each new set. Goal: Finish above 85% of your 1rm. One set consists of 5 reps.
The three power snatches are not touch and go, performed as singles.
Percentages are based on your 1rm Power Snatch
Conditioning
Before the Main Class
5 Sets, For Time:
9 Overhead Squats 165/115lb 75/52kg
6 Power Snatches
3 Burpee Bar Complex (Burpee + Chest to Bar + Toe to Bar + Bar Muscle-Up)
Rest 2 minutes between set
Time Cap: 16 minute (including rest period)
Goal: 9-10 minutes (not including rest period)
Primary Objective: Complete within the time cap
Secondary Objective: Control the rest on the Burpee Bar Complex