Miramar Beach Strength and Conditioning – Crossfit
Warm-up
10:00 minutes
2-3 Sets, For Quality
:30 second jump rope practice
10 Cossack Squats
10 Wall Facing Handstand Shoulder Taps
10 Bar Kip Swings
5 Broad Jumps For Distance
Barbell Primer
Every 90sec, 4-5 Sets w/ light loads
High Hang Muscle Clean
Tall Clean
High Hang Power Clean
Hang Squat Clean
Full Clean
Extra Instructions
We are just looking to start things off with a little primer here that is to be done helping athletes work up lightly in loads while focusing on different key points of performance in the clean. Work speed through the middle, a fast turnover, pulling under the bar, and a quality front rack position with a braced midline as we stand up out of the hole.
Metcon (Time)
For Time:
120 Double Unders
90 Toe to Bar
60 Handstand Push-Ups
*Can Partition in anyway you want to
into…
10-8-6-4-2 Squat Cleans
Loads:
135/95lb
155/105lb
185/125lb
225/155lb
245/165lb
Time Domain : 14:00-17:00 minutes
Time Cap: 20 minutes
Primary Objective : Complete the workout in under 16:00 minutes
Secondary Objective : Complete the Clean Ladder in under 6:00 minutes
Extra Instructions
This workout is done in a different style where most of the workout is to be done as a buy-in to the final squat clean ladder and the buy-in is to be partitioned anyway you want to. We could see most breaking into 10 sets of 12 double unders + 9 toe to Bar + 60 handstand push-ups, or getting some big sets of double unders out of the way and starting with some big sets of Toe to Bar and Handstand Push-Ups before hitting a bunch of small sets to finish things off. Once that is done then we move onto the Clean Ladder which will be completed as 10 reps at weight #1 and all the way to 2 reps at weight #5
Beginner:
120 Single Unders
80 Strict Knee Raises
40 Dual DB Strict Press
*Can Partition in anyway you want to
into…
30 Hang Cleans @ 70% of 1RM
Fitness:
180 Single Unders
90 Knee to Elbows
60 Box Pike Handstand Push-Ups
*Can Partition in anyway you want to
into…
10-8-6-4-2 Squat Cleans
Loads:
95/65lb
115/75lb
135/95lb
155/105
185/125
Performance:
As Written
Elite:
225/155
245/165
275/185
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
5 Sets
8 Back Rack Cyclist Squat (31×1 Tempo)
:30 second Wall Facing Handstand Hold
Rest no longer than 2:30 between sets
Machine Conditioning
10 Rounds, For Quality:
500m SkiErg
500/400m Row
Begin with the following pace and then throughout the session increase effort, only if feeling good:
Row:SkiErg: 5k+2sec | 5k+2sec
Remember, 2k+ x, means the average split from your 2k plus X seconds. So if it’s +2 then it’s your 2k average split plus 2 seconds.
You should be in aerobic state throughout the entire piece. The way that you can know is either with your Heart Rate strap and typically from 70% to 80% of your maximum heart rate will your system be working efficiently and primarily using oxygen to produce energy. Orr maintaining a pace that allows you to respond in full sentence response.
*We have made calculated modifications on the row for the women, the priority is biased towards the SkiErg.
Weightlifting
Before the Main Class
Shoulder To Overhead
Every 3:00 minutes, 3 Sets, Complete the following:
Set 1: 3 Strict Presses + 3 Push Presses
Set 2: 2 Strict Presses + 3 Push Presses
Set 3: 1 Strict Press + 3 Push Presses
Starting @ 80% of your 1rm Strict Press and increasing the load each set. Aim to finish with a strong single @ 90% of your 1rm. The Push Press component should be quite easy and through these reps you should be really thinking about your leg drive and being explosive through your hips. These sets can be touch and go.
Once you complete the above sets move straight into:
Every 3:00 minutes, 4 Sets, Complete the following:
1 Push Press + 3 Push Jerks
Starting @ 80% of your 1rm Push Press and increasing the load each set. Continue focusing on the points from above. When transitioning into the Push Jerk, prioritize your receiving position and ensure you catch with the barbell in a solid power position. Hips back, knees bent, barbell centered over your body. These sets can be touch and go.
Once you complete the above sets, move straight into:
Every 3:00 minutes, 5 Sets, Complete the following:
1 Push Jerk + 2 Split Jerks
Starting @ 80% of your 1rm Push Jerk and increasing the load each set. Heading into our final 3 sets, at this point you should feel very primed and ready for your Split Jerks. Be conscious now of your receiving position and punching your body down and under the barbell. Think of having balanced weight in both your Front & Back leg and pressing up hard into the barbell.