Miramar Beach Strength and Conditioning – Crossfit
Warm-up
1:00/1:00 minute Banded Front Rack Stretch
:45/45 Second World’s Greatest Stretch
1:00 minute Deep Squat + Thoracic Rotations
Specific Warm-up:
2 Sets, For Quality:
90 Second Machine of Choice (Building pace)
100ft Dual Kettlebell Front Rack Carry, Light Load
5/5 Single Arm Kettlebell Front Squats, Light Load
20 Banded Pull Aparts
Strength
Front Squat
Every 2:30 x4 Sets
Set 1: 10 Reps @ 60%
Set 2: 10 Reps @ 60%
Set 3: 10 Reps @ 65%
Set 4: 10 Reps @ 70%
% on your 1rm Front Squat.
Focus on smooth, unbroken sets. Maintaining a good/strong breathing rhythm. As best as possible, fight to keep your elbows high and your upper back strong through all the sets.
Metcon (AMRAP – Reps)
3 Sets, Max Reps
1:00 Max Calorie Row
:30 Rest
1:00 Max Distance Sandbag Carry OR Dual KB Front Rack Carry
:30 Rest
1:00 Max Calorie Echo Bike
:30 Rest
1:00 Max V-Ups
:30Rest
Score: Total Cals/ Sit Ups
Focus : We really should be pushing the effort level here on the movements today, especially the machines. This will force us to be under some fatigue and labored breathing going into the midline work which will create a greater effect on bracing mechanics and learning to control your breath.
Primary Objective : Complete 20/16 Calories on Row and 20/14 Calories on the Bike
Secondary Objective : Remain unbroken for the entire minute on the carry, while completing 20+ reps on V-Ups
Stimulus : Aerobic Capacity (V02 Max) / Midline Conditioning
Beginner:
Farmers Carry 35/ 26lb
Ab Mat Sit Ups
Fitness :
Dual Kettlebell 35/ 26lb
Tuck Ups
Performance :
As Written
SandBag 150/100
KB53/35lb
Elite :
200# Sandbag
KB 70/53
GHD Sit Ups
Recovery
Recovery
1:00/1:00 Couch Stretch
1:00/1:00 Wall Figure 4 Stretc h
1:00/1:00 Scorpion Stretch
1:00/1:00 Pigeon Stretch
Optional Accessories
3 Sets, For Quality:
10 Goblet Cyclist Squats , Light Load
200ft (60m) Reverse Sled Drag, Moderate Load
15/15 Terminal Knee Extensions
45 Second Plate Hip Thrust Hold @45/35lb
Rest as needed between sets
In these accessories today, we want to work on strengthening the tendons, ligaments and stabilizing muscles and are focusing on connecting your nervous system with each muscle fiber in your body. Remember to always start on the weaker side during the single limb movements
Weightlifting
Clean and Jerk Complex
Part A)
Every 90 seconds, 6 Sets, Complete the following:
1 Tempo Clean Pull
1 Hang Power Clean (Above Knee)
1 High Hang Clean
1 Push Press
1 Tall Jerk
Once you have completed Part A, please move on to Part B:
Part B)
Every 2:30 minutes, 6 Sets, Complete the following:
1 Hang Clean (Above Knee)
Rest 10 seconds
1 Clean + 2 Split Jerks
Starting @ 70% of your 1rm Clean and Jerk and increasing the load each set. Reminder, these reps are Squat Cleans
Primary Objective: Aim to finish @80-85% of your 1rm Clean and Jerk
Secondary Objective: Speed in transitioning down and under the barbell with fast elbows
With this piece today we want to focus on moving with speed in the clean after the extension and also keeping the bar close to the body. In the Jerk balance we want to attack the bar with 3 simultaneous movements. Number 1, setting the elbows in the front rack position. Number 2, moving the front foot forward aggressively. Number 3, punching the head through your arms with speed as you lock out your elbows.
Gymnastics
For Quality:
9/8 Ring Muscle-Ups + 2/1 Ring Dip
Rest 1:00 minute
8/7 Ring Muscle-Ups + 3/2 Ring Dips
Rest 1:00 minute
7/6 Ring Muscle-Ups + 4/3 Ring Dips
Rest 1:00 minute
6/5 Ring Muscle-Ups + 5/4 Ring Dips
Rest 1:00 minute
5/4 Ring Muscle-Ups + 6/5 Ring Dips
Rest 1:00 minute
4/3 Ring Muscle-Ups + 7/6 Ring Dips
Rest 1:00 minute
3/2 Ring Muscle-Ups + 8/7 Ring Dips
Rest 1:00 minute
2/1 Ring Muscle-Up + 9/8 Ring Dips
Stimulus: Muscle-Up Capacity / Stability and Coordination
Conditioning
30 minute Alt EMOM
Minute 1: 75 Double Unders
Minute 2: 50ftDual DB Front Rack Walking Lunge, 70/50lb
Minute 3: 15/12 Calorie SkiErg
Minute 4: Max Deficit Kipping Handstand Push-Ups, 6/3″
Minute 5: Rest
Score: Total Deficit Handstand Push-Ups
Primary Objective: Deficit Handstand Push-Ups
Secondary Objective: Complete Minute 1-3 within the minute
This is more about movement quality and volume work over anything. Use each minute to dial in technique and efficiency and work on improving your movement capacity. Understand that Minute 1 & Minute 3 will take up most of the minute, but that adds to the challenge when we get to the Deficit Kipping Handstand Push-Ups. Challenge yourself to start right on the minute, always opening with as big a set as possible. This is a good opportunity for you, if you’re working on developing this movement to really challenge your strength under fatigue.