Miramar Beach Strength and Conditioning – Crossfit

Warm-up

8:00 minutes

2 Sets

1:00 Cardio Choice

10 Deep Lunge Mountain Climbers

6 Tall Muscle Cleans + 6 Front Squats + 6 Push Press

10 Barbell Good Mornings

8 Alternating Barbell Dead-Bugs

Deadlift

15:00 to Establish a 3RM Deadlift

Extra Instructions / Points of Performance

Keep the bar close and have the hips and torso rise at the same time during the deadlift. We also want them to descend in a similar fashion by keeping tension against the barbell rather than letting the barbell pull you down to the floor. We should first move to a sumo deadlift or hex bar deadlift in order to change to a position that is more appropriate for those athletes with limited mobility in the hamstrings while still being able to lift the same load. For new athletes just have them hit 3-5 quality reps every 2:00 minutes working on mechanics at a sub maximal load.

Metcon (Time)

Starting at 0:00 & EMOM

*4 Burpee Buy In

+

Until completion:

20 Thrusters

20 Sumo Deadlift High-Pulls

20 Push Jerks

20 Overhead Squats

20 Front Squats

Load: 135/95lb
Time Domain : 8:00-15:00

Time Cap : 18:00 minutes

We are looking at a barbell cycling test with the speed of movements increasing as we move through the workout. What this means is that we can pace things out and work to get the Thrusters done in the first 3 minutes, the sumo deadlift high pulls in the next 3 minutes then work to get the next 3 movements done in under 2:00 minutes a piece. This workout is a big challenge and one we will re-test sometime before the Open.

Primary Objective : Fastest overall time achieved

Secondary Objective : Complete 8+ Reps each minute on the barbell

Stimulus : Barbell Cycling / Muscular Endurance / Leg Stamina

Developmental:

Load: 45/35

Fitness:

Load: 75/55 lb

Performance:

Load: 95/65 lb

Recovery

2:00 minute Barbell Adductor Stretch

2:00 minute Barbell Foam Roll Thoracic Extension

1:00/1:00 minute Scorpion Stretch

2:00 minute Goblet Squat Ankle Mobility

Optional Accessories

3 Sets, For Quality

10-12 Ring Hamstring Curls

8-10 Reverse Nordic Curls

6-8 Dual Dumbbell Arnold Press

Conditioning

Burpee Test

100 Burpees to 12’’ Target on Wall

Switch Directions at 50 reps