Miramar Beach Strength and Conditioning – Crossfit
Warm-up
400m Run
into..
2 Sets, For Quality
10 Bootstrap Squats
2 Wall Walks + 10 Shoulder Taps
8/8 Single Arm KB Swing
5 Box Jumps
Gymnastics Skill Work
Bar Muscle-Up Progressions
Spend 10:00 minutes or so talking through bar muscle-up progressions and burpee bar muscle-ups
Metcon (Time)
For Time:
400m Run
45 Wall Balls 20/14lb, (9/6kg)
400m Run
30 Handstand Push-Ups
400m Run
15 Burpee Bar Muscle-Ups
400m Run
30 Box Jump Overs 24/20”
400m Run
45 Dual KB Snatch 35/26lb, (16/12kg)
400m Run
Time Domain: 25:00-30:00
Cap : 35:00
Primary Objective : Complete each movement in 3 minutes or less
Secondary Objective : Hold an even pace across all the 400s. This means starting out conservatively then using the run as a good recovery before coming back in to tackle the movements.
Stimulus : Chipper / Hip Extension Bias
**Machine Subs For the Run:
30/24 Calorie Row, Bike Erg, Ski Erg
25/17 Calorie Echo Bike
.
Developmental:
WB: 14/10lb, (6/4kg)
Dual DB Strict Press 30/20lb, 14/9kg
Burpee Jumping Pull-Ups
Box Jump : Alternating Box Step-Ups
Russian KBS @ 44/26lb, (20/12kg)
Fitness:
WB: as prescribed
Strict Box Pike HSPU
Burpee Chest to Bar Pull-Ups
Box Height : as prescribed
KB: 26/18lb, (12/8kg)
Performance:
As Written
Elite:
WB: 30/20lb, (14/9kg)
Strict HSPU
20 Burpee Bar Muscle-Ups
Box Height : 30/24”
KB: 53/35lb, (24/16kg)
Recovery
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose
Optional Accessories
3-4 Sets, For Quality
20/15 Deficit Push-Ups on Bumper Plates (45lb/20kg)
100ft Sled Push, For Load
100ft Reverse Sled Drag, For Load
Conditioning
Row : 6000m
(1000m ON/ 1000m EZ Recovery Pace)
Record: Total time
Pace: Max effort during the on 1000m, as easy as possible during the 1000m off
Primary Objective: Complete each 1000m segment at 5k pace or faster.
Secondary Objective: Stroke Rate: Above 26 during the 1000m on, Below 22 during the easy 1000m
Remember, this session is all about balance and control. Push hard when it’s time to push, and recover effectively when it’s time to recover. By mastering the 1000m intervals, you’re taking a significant step towards becoming a more accomplished rower. Enjoy the journey and the sense of accomplishment with each hard-earned meter.
Weightlifting
Clean and Jerk
Part A.
Every 90 seconds, 5 Sets, Complete the following:
1 Power Clean
1 (Squat) Clean
1 Hang (Squat) Clean
(unbroken)
One set consists of 3 reps
Across the 5 working sets we want to see you build up to a heavy total. We want full success with all 5 sets. Start complex within 60-70% of your limiting movement
Once you complete Part A, please move onto Part B.
Part B.
Every 3:00 minutes, 4 Sets, Complete the following:
1 Squat Clean
1 Front Squat
1 Split Jerk
(unbroken)
One set consist of 3 reps
Start @ 80% of your 1rm Clean and Jerk. Finish with complete success rate across all 4 sets.
Goal with today’s session is barbell complex exposure. Actually, the theme for the next two weeks is barbell complex exposure. We want you to test and push yourself with each piece. Strive for a personal best. Even if it’s challenging, it’s an opportunity to measure your progress.
Strength
Front Squat
3 reps @ 70%
2 reps @ 75%
1 rep @ 80%
Rest 2:00 minutes
3 reps @ 72%
2 reps @ 77%
1 rep @ 82%
Rest 2:00 minutes
3 reps @ 75%
2 reps @ 80%
1 rep @ 85%
The percentages today are based on your 1-rep max Front Squat
Just like our back squats on Tuesday we’re replicating the same session today, except with front squats. This is complementary to the Clean and Jerk work above. The focus is on loading and moving with good technique & speed.
Keep in mind, you will complete 3-2-1 reps in a consecutive fashion. You’re able to rest in-between reps however, it shouldn’t be any longer than 60 seconds. Then you will rest 2:00 minutes and then progress on to the next set increasing the load of each number.