Miramar Beach Strength and Conditioning – Crossfit

Warm-up

8 EMOM, Alternating Movements

minute 1 : Choice Cardio

minute 2 : 10 Mountain Climber to Deep Lunge Stretch

minute 3 : “Barbell Complex”

minute 4: 5 Burpee Bar Touches + :10-:15 sec Tuck L-Hang

“Barbell Complex”

3 Tall Muscle Clean

3 Front Squats

3 Low Hang Squat Clean

Load : 45/35lb, (20/15kg)

Clean

E2MOM X 5 Sets

Pause Clean Below Knee + Clean

Set 1: 1+1 reps @ 65%

Set 2: 1+1 reps @ 70%

Set 3: 1+1 reps @ 75%

Set 4: 1+1 reps @ 80%

Set 5: 1+1 reps @ 80%+

% of Squat Clean

*Cleans are not touch and go

For the Pause Clean, we are looking to hold positions below the knee for 1-2 seconds then explode through the hips to the catch position. We are looking for a squat clean today as the emphasis is on technique. We want to hit full extension before pulling the bar back down into the front rack position as we descend into the Front Squat.

Metcon (Weight)

20 EMOM

Min 1 : 5 Front Squats, For Load

Min 2 : 15 Toe to Bar

Min 3 : Max Bar Facing Burpees

Min 4 : Rest

*Front Squats, starting @ 70% of Squat Clean and increase today by feel

Primary Objective : Front Squats, building from 70% to 80% over the course of the EMOM

Secondary Objective : Big sets on Toe to Bar and 10 + Burpees

Stimulus : Lower Body Push / Midline Conditioning

Pick a number on Toe to Bar that you plan to hit unbroken as the opening set and then chip away with another 1-2 sets for the rest of the Toe to Bars. This means if you can hit 10, then you keep 10 and hit 5 to finish each set. Or maybe you tackle 7, then do 5, then 3 to finish. This is a great way to develop Toes to Bar and create more sustainable sets.
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Developmental:

Min 1: 5 Front Squats, From the Rack

Min 2: 15 Abmat Sit-Ups

Min 3: Max Burpees

Fitness:

Min 1: 5 Front Squats, For Load

Min 2: 10 Toe to Bar or Knee to Elbows

Performance:

As Written

Elite:

20 TTB

Recovery

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Childs Pose

Optional Accessories

10 minute AMRAP, For Quality:

5/5 Dual KB Front Rack Step-Ups 24/20”

:30/:30 Paloff Press Walk-Outs

200ft (60m) Sled Push, Moderate Load

Machine Conditioning

SkiErg

4 x 250m @ Hard Effort

Rest 1:00 between intervals

After the final 1:00 minute rest, please move straight into the next interval

1 x 500m @ Easy Effort

Rest 1:00

then please move into the next working sets

4 x 250m @ Hard Effort

Rest 1:00 between intervals

After the final 1:00 minute rest, please move straight into the next interval

1 x 500m @ Easy Effort

Score: Time for each set (10 scores)

SkiErg specific conditioning to close out the session today. During these intervals the aim is to challenge yourself and really push the tempo on the 250m intervals and then actively recover during the 500’s. Overall it is only 3 km worth today which in terms of volume is on the smaller side but the goal is to keep that intensity as high as possible

Primary Objective: Pushing the pace of each 250m interval

Secondary Objective: If possible, descending pace from the first 4 x 250m to the second 4 x 250m

Stimulus: Anaerobic Power

Weightlifting

Split Jerk

Set 1: 3 reps @ 65%

Set 2: 3 reps @ 70%

Set 3: 3 reps @ 75%

Set 4: 2 reps @ 80%

Set 5: 2 reps @ 80%+

Rest as needed between sets

Strength

Strict Press

6 Sets x 6 Reps @ 70% of 1RM

Rest as needed

Extra Work

For Time:

9-12-15-18

Kipping Handstand Push-Ups

Back Squats

Parallette Facing Burpees

Back Squat Load:

9 reps @ 225/155lb (102/70kg)

12 reps @ 205/145lb (93/65kg)

15 reps @ 185/135lb (84/61kg)

18 reps @ 155/105lb (70/47kg)

Time Cap: 20 minutes

For this workout, please take the Back Squats from a rack today. The loading is intended to be heavy and it is expected for you to break the sets up especially on the set of 15 & 18 reps but If you’re unsure of the loading, you should look to complete the reps @ 75-65-55-45% of your 1-rep max Back Squat. This is going to be more potent on the upper body then you think, with the combination of Handstand Push-Ups & Burpees your Chest & Triceps will be fatigued, so keep that in mind when you select your scaling options as ideally on the Handstand Push-Ups you should be able to complete each number within 3 sets maximum. For the Burpees, If you do not have Parallettes please just complete Bar Facing Burpees today.

Primary Objective: Either Back Squats or Wall Facing Handstand Push-Ups

Secondary Objective: Overall Time

RPE: 8/10

Stimulus: Muscular Stamina