Miramar Beach Strength and Conditioning – Crossfit
Warm-up
(8:00 minute Cap)
2 Sets, For Quality:
:30 second Jump Rope Practice
10 Barbell Cossack Squats, 45/35lb (20/15kg)
10 Sumo Stance Barbell Good Mornings, 45/35lb (20/15kg)
10 Hanging Strict Knee Raises
:25/25 Second Banded Front Rack Stretch
Front Squat
Every 3:00 x 4 Sets
Set 1: 8 Reps @ 70%
Set 2: 8 Reps @ 70%
Set 3: 6 Reps @ 80%
Set 4: 6 Reps @ 83%+
Extra Instructions:
Aim to challenge yourself on the final set of 6 reps today.
This is our final week before retesting your 10rm Front Squat next week so give yourself a chance at a new 6rm Personal Best.
Metcon (Time)
25-20-15-10
Toes To Bar
Dumbbell Front Squats @ 50/35 lb
*Begin each round with 50 DU
Time Cap : 15 minutes
Goal : Sub 11 minutes
Primary Objective : Best possible time, create a plan to see you achieve best time.
Secondary Objective : Fast transition to the rope and perform double unders immediately.
Extra Instructions
This is a retest from the previous season, Tia-Clair performed this workout three weeks prior to the semifinals and achieved a time of sub 7 minutes with the Rep Scheme 30-25-20-15. Now we share this because the notes that we have on her splits between rope transitions indicate the main area of improvement, Tia notes that transitions can be faster to the rope, as she felt that didn’t impact her toes to bar strategy.
Beginner:
20-15-10-5
Knee to Elbows
DB Load: 35/25 lb
*Begin each round with 100 Single Unders
Fitness:
20-15-10-5
Knee to Elbows
DB Load: 50/35 lb
*Begin each round with 35 Double Unders
Performance:
As Written
Elite:
30-25-20-15
Toes To Bar
Dumbbell Front Squats @ 50/35 lb
*Begin each round with 50 Double Unders
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
3 Sets, For Quality
10 Glute Ham Raises
15/15 Banded Terminal Knee Extensions
10 Seated Barbell Good Mornings
Weightlifting
Clean and Jerk Complex
Part A.
Every 90 seconds, 6 Sets, Complete the following:
1 *Muscle Clean
1 Front Squat
2 Split Jerk
*Muscle Clean: Perform 2-3 second slow/controlled pull to just above knee then perform a “hang muscle clean”
Starting @ 30-40% of your 1rm Clean and Jerk and increasing the load slightly each set
Once you have completed Part A, please move on to Part B:
Part B.
Every 3:00 minutes, 6 Sets, Complete the following:
1 Clean
Rest 20 seconds
1 Clean and Jerk
Starting @ 80% of your 1rm Clean and Jerk and increasing the load each set
Primary Objective : Aim to finish @90% of your 1rm Clean and Jerk
Secondary Objective : No misses
Part A : Focus on correct position and control the movement with leg drive from the floor and turning the elbows over fast through both the Muscle Clean. Moving from Part A to Part B the focus point is the final Clean and Jerk.
Gymnastics
Part A:
For Time:
Level 3: 50 Strict Handstand Push Ups
Level 2.5: 20 Strict Handstand Push Ups + 30 Kipping Handstand Push Ups
Level 2: 50 Kipping Handstand Push Ups
Level 1: Perform 10 Wall Walks (to challenging height) + 10 Assisted Handstand Push Ups with a depth finder + 30 Push Ups
To help select the level appropriate for you, the goal is to achieve a time of sub 7:00 minute, you would need to average 7.5 reps per minute
Once you have completed Part A, please move on to Part B:
Part B:
Every 2:00 minutes, 4 Sets, Complete the Following:
15 Kipping Handstand Push Ups
10 Stricit Toes to Bar
5 Strict Pull Ups
*Perform Handstand Push Ups as per the open standard
Rowing Conditioning
Complete the following:
4-5 Sets:
(3 x 500m)
Rest 1:00 minute between intervals
Rest 2:00 minutes between sets (This is just one additional minute of rest)
Paces
Set 1: 2k + 5-7 sec/500m
Set 2: 2k + 3-5 sec/500m
Set 3: 2k+ 1-3 sec/500m
Set 4: 2k Pace
*Set 5: Sub 2k Pace
The goal is to maintain the same pace across all 3 x 500m intervals for each set, with the focus of increasing paces from set to set. Sets 1 and 2 should feel like 6/10, while sets 3-5 should build intensity and fatigue as we hit challenging paces on the final 9x500m (3 Sets x 3x500m)
Primary Objective: Maintain prescribed paces
Secondary Objective: Maintain stroke rate of 26-31 spm
Stimulus: Lactate Threshold