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

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.

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