Miramar Beach Strength and Conditioning – Crossfit
Warm-up
3 Sets, For Quality:
:30 second Echo Bike
50/50ft Single Arm Kettlebell Bottoms Up Waiters Carry
6/6 Single Arm Kettlebell High Pulls
6/6 Single Arm Kettlebell Arnolds Press
5/5 World’s Greatest Stretch
5/5 Archer Ring Rows
Strength
Every 2:30, 4 Sets
5 Strict Press @ 75%
Rest 20 seconds
3 Push Press @ 80%+
Extra Instructions
We are looking to complete 5 reps of strict press at 75% of your 1RM. The focus here is maintaining a straight bar path, keeping the bar close with the midline tight and then pressing directly overhead with the biceps covering the ears. We will re-rack the barbell and then move to add loads to then work into the Push Press where we are primarily focused at developing a strong drive through the hips to propel the bar overhead.
Shoulder Press
Push Press
Metcon (AMRAP – Rounds and Reps)
3 Rounds
4:00 AMRAP
3 *Body Blasters
5 Box Jump Overs 24/20”
10/7 Calorie Echo Bike
2:00 rest
*Body Blaster = Burpee + Kipping Pull-Up + Knees to Elbow
Extra Instructions
The AMRAP will always start with the 3 body blasters. The goal today is to finish the body blasters in 30 seconds or less and then move to quickly finish the box jump over and bike within the next minute. This means we are looking for about 1:30 / round or 2+ rounds per each 4:00 AMRAP.
Primary Objective : 2 + rounds on each AMRAP
Secondary Objective : Power output on the bike high
– Stimulus : Muscular Endurance, Bodyweight Conditioning
Fitness:
7/5 Calorie Echo Bike
Burpee Bar Complex = Burpee + Jumping Pull-Up + Knee Raise
Performance :
As Written
Elite :
5 Box Jump Overs 30/24”
Burpee Bar Complex = Burpee + Kipping Chest to Bar + Bar Muscle-Up + Forward Roll
Recovery
Recovery
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Optional Accessories
4 Sets, for Quality
10-12 Feet Elevated Ring Rows
:30/:30 Half Kneeling Paloff Press Hold
10-12 Feet Elevated Parallette Push-Ups
Weightlifting
Clean and Jerk Complex
Part A)
Every 75 seconds, 4 Sets, Complete the following:
1 Muscle Clean
1 Floating Squat Clean
1 Push Press
1 Behind the Neck Split Jerk
Starting @ 40% of your 1rm Clean and Jerk and increasing the load to 55-60% of your 1rm Clean and Jerk.
Once you have completed Part A, please move on to Part B:
Part B)
Every 2:15 minutes, 6 Sets, Complete the following:
1 Floating Clean + 1 Split Jerk + 1 Behind the Neck Split Jerk
Rest 15 seconds
1 Clean and Jerk
Sets 1-2: 70%
Sets 3-4: 75%
Sets 5: 80%
Set 6: 85%
Primary Objective: Focus on the extension on the Cleans
Secondary Objective: Shoulder to overhead, particularly the behind the neck split jerk, that rep should be a straight bar path to overhead.
Gymnastics
Accumulate the Following:
A) 5 Reps of L-Sit to Handstand Hold
*Pause 5 sec in L-Sit + Handstand Hold
B) 7/5 Seated Legless Rope Climbs 12-15ft
*Practice descending until butt is on the floor
*Scale L-Sit to Handstand with L-Sit to Shoulder Stand
+
Accumulate 60 seconds Handstand Hold (either Freestanding or Wall Supported)
*Scale Seated Legless Rope Climbs to Traditional Legless Rope Climbs or to 5ft off the floor and back down
We can also move to Scale to 30 Seated Rope Pull-Ups
Stimulus: Gymnastics Skill Development
Primary Objective: Practicing the movements to the highest standard
Secondary Objective: Accomplishing all reps
Rowing Conditioning
Warm-Up
50 sec – 40 sec – 30 sec
40 sec – 30 sec – 20 sec
30 sec – 20 sec – 10 sec
Each Segment, is done as Easy – Moderate – Fast, but increased pace as the intervals get shorter
Main Set
3 Sets
2000m Row @ 5k Race Pace
Rest 3:00 minutes between sets
Stimulus: 5k Row Development / Aerobic Capacity
Primary Objective: Maintain 5k Average Pace Across
Secondary Objective: 26-28 spm across