Miramar Beach Strength and Conditioning – Crossfit
Warm-up
10:00 minute Clock
2-3 Sets, For Quality
200m Run
8/ 8 Single KB Staggered Stance RD L
7/7 Kettlebell Windmill
:30 Pause Goblet Squat Ankle Mobility
20 Plate Taps
10 Plate Jumps
Barbell Primer
5 x EMOM
1 Muscle Clean
1 High Hang Power Clean
1 Push Jerk
1 Power Clean
1 Push Jerk
Extra Instructions / Points of Performance
Start @ 40-45% of your 1rm Clean and Jerk and increase load to 50-55%.
Goal: Technique, monitor your bar path, keep bar close to body continuously and allow your priority to be placed on technique.
Abbate (Time)
For time:
Run 1 mile
155-lb. clean and jerks, 21 reps
Run 800 meters
155-lb. clean and jerks, 21 reps
Run 1 mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here
Goal : 22:00-30:00 minutes
Time Cap : 35:00 minutes
Primary Objective : Complete best overall time
Secondary Objective : Complete the Clean and Jerks un under 2:00 minutes / set
Stimulus: Lactate Threshold / Barbell Cycling and Conditioning
Beginner :
800m run
C&J @ 75/55lb
400m run
C&J
800m run
Fitness :
115/75lb
Performance/ Elite:
As Written
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
6 Sets, For Quality:
9 Dual Dumbbell Gorilla Rows , moderate load
7 Deficit Push Ups , tempo 3 seconds per rep
5 Ghd Back Extensions
Purely for quality and muscular development, treat this time to target mid back on rows, targeting deeper range on the push ups
Bike Erg
Warm Up
3 Rounds,
50 seconds easy
40 seconds moderate
30 seconds fast
Main
2 Sets:
7 x 1000m
Rest 1:00 minute between 1000s
Rest 3:00 minutes between sets
Primary Objective: Fastest average split time across each set of 7×1000
Secondary Objective: Second set of 7x1000m faster than the first
Stimulus: Maximum Aerobic Power / Lactate Threshold
Weightlifting
Clean and Jerk Complex
Every 2:00 minutes, 5 Sets, Complete the following:
1 Clean and Jerk
Rest: 10-12 seconds
1 Clean and Jerk
Sets 1-3: 80%
Set 4: 82%
Set 5: 84%
Percentages are based on your 1rm Clean and Jerk.
Maintain an engaged core and an upright chest throughout the front squat. Because during this phase of the lift we can bleed energy or work twice as hard as you need and in turn deplete our energy for our jerk
Gymnastics
16 minutes EMOM, alternating each minute:
Minute 1: 4-5 Rope Climbs, 15ft
Minute 2: Rest
Minute 3: 3-4 Weighted Rope Climbs, 15ft
Minute 4-5: Rest
Load : 20/14lb Vest
Primary Objective : Vest Rope Climbs, Technical Difficulty, rope climbing technique becomes even more critical with added weight. Coordinating your movements, gripping the rope securely, and efficiently ascending become more challenging when you are pulling extra weight. Proper technique and body positioning become crucial for effectively utilizing your strength and conserving energy during the climb.
Secondary Objective : Sustaining consistent reps throughout the entire EMOM.