Miramar Beach Strength and Conditioning – Crossfit
Warm-up
Warm-Up
2 Sets, For Quality
1:00 Cardio Choice
8 Bootstrap Squats + Deep Squat Thoracic Rotations
10 Barbell Goodmornings
10 Bradford Z-Press with Lock-Out
5 Burpee Broad Jumps
Barbell Primer
Build weight over 3-4 sets before starting clock to get to a heavy
Slow Pull Power Clean
Front Squat
Squat Clean
Split Jerk w/5sec Pause in Catch
Clean and Jerk
Every 2:00 X 6 Sets
Power Clean + Squat Clean + Split Jerk
Starting @ 60% of Clean and Jerk
*Not TnG, can reset before the squat clean
Extra Instructions / Points of Performance
Fitness :
Power Clean + Front Squat + Split Jerk
Developmental :
Hang Power Clean + Front Squat + Split Jerk
Set-Up with eyes forward, pulling body to the bar. Brace and breath before pulling smooth off the floor and then fast through the hips. Catch with fast elbows and a quality front rack position with the barbell firmly across the shoulders. Adjust hands, settle and breath, before tightening down and working for a good dip drive and punch into the split jerk. Recover front foot back, then back foot front.
Metcon (Time)
5-7-9
Clean and Jerks 135/95lb, (61/43kg)
Bar Facing Burpees
Rest 2:00
9-7-5
Clean and Jerks 135/95lb, (61/43kg)
Bar Facing Burpees
Goal : Sub 3:00/Set, 7:00-9:00, including rest
Cap : 5:00/Set, 12:00 Running Time
Primary Objective : Maintaining quality cycling positions under fatigue with the focus on quick singles today
Secondary Objective : Complete each set of Bar Facing Burpees in under 30 seconds
Stimulus : Barbell Conditioning and Cycling / Sprint
.
Developmental:
Hang Power Clean and Push Press 75/55lb, (32/25kg)
Fitness:
95/65lb, (43/30kg)
Performance:
As Written
Elite:
185/125lb, (84/57kg)
Recovery
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Seated Straddle Stretch
1:00 Saddle Pose
Optional Accessories
Part A)
3 Sets, For Load
3/3 SA DB Clean and Jerk
6 Alt DB Snatch
Rest as needed between exercises
Part B)
3 Sets, For Quality
10/10 Half Kneeling Paloff Press with Rotation
:15/:15 Single Leg GHD Hip Extension
Rest as needed between exercises
Strength
Back Squat
Build up to 85% of your 1rm
Then complete:
2 x 3 @ 80%
2 x 2 @ 85%
Rest 2:00-3:00 minutes between sets
Percentage is based on your 1rm Back Squat
Conditioning
3 (sets) x 20% of Max Unbroken Reps
Complete these reps Weighted today with a load that allows you to go unbroken on each set. Ideally you will be going heavier than last week
Rest as needed between sets
Remember, the percentage is based on the Max Unbroken reps you completed in Week 1 of the Training Cycle.
Once you have completed the above Percentage work, please then move into the Accessory work below:
3 (sets) x Max Unbroken Strict Chest To Bar Pull-Ups
Please use a band for these reps today. Ideally a smaller band than last week. We’re looking for you to go to complete failure here on these reps. Remember, don’t let the band do the work for you, have a relatively controlled lower down to ensure the band doesn’t act as a slingshot up.
Rest 3:00 minutes between sets
Conditioning
Rowing / Burpee Box Get Overs
2 Sets:
21/17 Cal Row
5 Burpee Box Get Overs, 48/44”
15/12 Cal Row
4 Burpee Box Get Overs, 48/44”
9/7 Cal Row
3 Burpee Box Get Overs, 48/44”
Rest: 2:00 minutes
3 Burpee Box Get Overs, 48/44”
9/7 Cal Row
4 Burpee Box Get Overs, 48/44”
15/12 Cal Row
5 Burpee Box Get Overs, 48/44”
21/17 Cal Row
Rest: 4:00 minutes and then begin your 2nd and final set
Pace below are the goal and primary objective:
21 cals: +1300/1050 cal/hr
15 cals: +1400/1100 cal/hr
9 cals: +1500/1200 cal/hr