Miramar Beach Strength and Conditioning – Crossfit
Warm-up
WARMUP (5:00-17:00)
12:00 Alt EMOM
minute 1: Choice Cardio
minute 2: 10 Mountain Climber to Deep Lunge Stretch
minute 3: “Barbell Complex”
minute 4: 5 Burpee Bar Touches + 5 Jumping Pull-Ups
“Barbell Complex”
3 High Hang Muscle Clean
3 Front Squats
3 Push Press
3 Hang Squat Clean
3 Push Jerk
Load: 45/35lb
PRIMER
Spend 6:00-8:00 minutes building loads to working weight
1 Slow Pull Clean
2 Squat Cleans
2 Push Jerks
Metcon (Time)
HERO WOD: “THE LYON”
5 Sets
7 Squat Cleans
7 Shoulder-to-Overheads
7 Burpee Chest-to-Bar Pull-Ups
Load: 165/115 lb
2:00 Rest between sets
Time Cap : 25 minutes (including rest)
Goal : Sub 20:00 minutes
Use a pull-up bar that is 6 inches above your max reach when standing.
Primary Objective : Achieve best possible time
Secondary Objective : Barbell cycling: Focus on form and unbroken on the shoulder to overhead
Stimulus : Barbell Conditioning / Full Body Muscular Stamina
Dedicated to Capt. David Lyon, 28, of Sandpoint, Idaho, who was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado. He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit. He is survived by his wife, Capt. Dana Lyon, and many other friends and family members. (Wodwell)
.
Developmental:
7 Hang Power Cleans
7 Front Squats
7 Push Press
7 Burpees
7 Jumping Pull-Ups
Rest 1:00 minute between sets
Load: 75/55lb
Fitness:
Load: 135/95 lb
Burpee pull-ups
Performance/ Elite:
As Written
Recovery
Recovery / Mobility Protocol
2:00 minute Barbell Adductor Stretch
1:00 minute Updog Pose
1:00 / 1:00 minute Single Leg Forward Fold
1:00 / 1:00 minute Scorpion Stretch
Optional Accessories
Part A)
Strict Deficit Handstand Push-Ups
5 (sets) x 25% of Max Unbroken Reps
Rest as needed between sets
*Complete with a deficit that allows you to go unbroken
into…
Kipping Deficit Handstand Push-Ups
5 (sets) x 25% of Max Unbroken Strict Reps
Rest as needed between sets
*Complete with a deficit that allows you to go unbroken
*If you did not do the Max Strict Handstand Push-Up test we will be looking to maintain a rep range somewhere in the 4-6 range for each set here
Part B)
3 Sets, For Quality
10-12 Chest Supported Dual Dumbbell Rows
10-12 Hollow Body Weighted Maltese Raises
10-12 Floor Dumbbell Pull-Over
Weightlifting
Power Clean and Power Jerk:
Part A.
4 Sets, For Quality:
1 Floating Power Clean
1 High Hang Power Clean
1 Strict Press or Push Press
1 Push Jerk
Starting @ 45% of your 1rm Power Clean and Jerk and increasing by 10/5 lb (5/2.5 kg) each set.
Goal: Focus on the bar path, allow the bar to stay as close to the body as possible. While keeping the bar close doesn’t eliminate the actual weight on the bar, it does eliminate the additional load caused by pulling the bar away from the body and trying to redirect it.
Part B.
Every 2:00 minutes, 3 sets:
5 reps @ 70%
Every 2:00 minutes, 3 sets:
4 reps @ 75%
Every 2:00 minutes, 2 sets:
3 reps @ 80%
This is not touch and go, we would like you to reset and reposition yourself for each rep.
Percentages are based on your 1rm Power Clean and Jerk.
Strength
Back Squat
Build up to 80% of your 1rm
Then complete:
2 x 5 @ 75%
2 x 4 @ 80%
Rest 3:00 minutes between sets
Percentage is based on your 1rm Back Squat
Conditioning
Part A.
8 minute AMRAP:
10 Ghd Sit Ups
5 Sandbag Clean to Shoulder, 150/100 lb
1 Legless Rope Climbs, 15ft
Rest 4:00 minutes
Part B.
4 minute AMRAP:
30 Ghd Sit Ups
10 Sandbag Cleans to Shoulder, 150/100 lb
Max Rope Climbs in remaining time
Score: Part A: Rounds / Part B: Reps
Primary Objective: Midline Stamina: the Ghd sit ups will become a vital movement for this, that is expected and what we want you to expose yourself to this objective.
Secondary Objective: Part B: Rope Climbs: For as long as possible hold consistency with each amount of bites to climb up the rope, for most it’s either 2 or 3 bites. Goal is to achieve 40-60 seconds on the rope.
RPE: 9/10
Stimulus: Anaerobic Threshold / Midline