Miramar Beach Strength and Conditioning – Crossfit
Warm-up
8:00 minutes, For Quality
:30 second Medball Thoracic Opener
10 Air Squats
10 Alternating Box Step-Ups
5 Box Jumps
Technical Skills + Primer
Technique Warm-up
Pause Muscle Clean +
Pause Power Clean +
Front Squat +
Split Jerk
6:00 EMOM
1+1+1+1 @ Light Load
This should be cued by the coach on at least the first two sets
Clean
E2MOM X 5
Clean and Jerk Complex
1 Pause Clean (2s) Below Knee +
1 Clean +
1 Split Jerk
Set 1: 2+1+1 reps @ 65%
Set 2 : 2+1+1 reps @ 65%
Set 3: 1+1+1 reps @ 70%
Set 4: 1+1+1 reps @ 75%
Set 5: 1+1+1 reps @ 75%
*Cleans are not touch and go
% based off your 1rm Clean
Extra Instructions / Points of Performance
Developmental : (Technique Focus)
3 Position Hang Power Clean +
2 Front Squats +
1 Split Jerk
Load : Choice
For the Pause Clean, we are looking to hold positions below the knee for 2s 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. We will then hit a quality split jerk with the focus on dropping the back knee and keeping the hips underneath the torso and barbell to create a solid base position in the catch.
Metcon (3 Rounds for time)
E4MOM X 3 Sets
Power Clean + 5 Shoulder to Overhead
Power Clean + 4 Shoulder to Overhead
Power Clean + 3 Shoulder to Overhead
Power Clean + 2 Shoulder to Overhead
Power Clean +1 Shoulder to Overhead
Load : 135/95lb, (61/43kg)
Goal : Complete each set in ~2:00
Cap : 3:00 minutes / Set
Primary Objective : Complete each set as fast as possible
Secondary Objective : Maintain Push Jerks for all sets as primary movement for Shoulder to Overhead working on efficiency
Stimulus : Barbell Conditioning / Anaerobic
We are looking for Push Jerks today to be the primary movement for shoulder to overhead with the focus on teaching the Push Jerk. work to find the vertical dip and drive, hit extension and come right back under into a quarter squat receiving position with a strong overhead locked out catch before standing fully then receiving back in the dip for TnG Push Jerk Reps
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Developmental:
Hang Power Clean
Load: 75/55lb, (34/25kg)
Fitness:
95/65lb, (43/30kg)
Performance:
As Written
Elite:
185/125lb, (84/57kg)
Recovery
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations
Optional Accessories
4 Sets, For Quality:
5-10 Box Pike Handstand Push-Ups
100ft (30m) Sled Push, Moderate Load
:30 Second L-Sit Hold
100ft (30m) Dual Kettlebell Farmers Carry, Heavy Load
Focus:
Upper + Lower Body Press, Carries and Holds
Machine Conditioning
3 Sets of 2000m Row
Set 1:
1500m Row @ 5k + 5sec/500m
500m Row @ 5k Pace
Rest 3:00 minutes
Set 2:
1000m Row @ 5k + 5sec/500m
1000m Row @ 5k Pace
Rest 3:00 minutes
Set 3:
500m Row @ 5k + 5sec/500m
1500m Row @ 5k Pace
Stroke Rate: for the 5k + 5sec/500m segments, use a 26-30spm, then build cadence to 28-32spm for the 5k Race Pace Efforts
Damper / Drag Factor: Set drag factor to 120-130. Drag factor takes into account altitude and how clean your rower is as opposed to damper setting being constant. A damper of 6 is different on each rower in different environments.
Stimulus: 5k Row Development / Lactate Threshold
RPE: 8/10
Scaling:
6 Sets
500m Row @ 5k + 5sec/500m
500m Row @ 5k Pace
Rest 2:00 minutes between sets
Weightlifting
Part A:
Push Jerk + Split Jerk
Set 1: 2+1 reps @ 70%
Set 2: 2+1 reps @ 75%
Set 3: 2+1 reps @ 75%
Set 4: 2+1 reps @ 75%
Set 5: 1+1 reps @ 80%
Set 6: 1+1 reps @ 80%+
Rest as needed between sets
Percentages are based off your 1rm Push Jerk
Pause for 3 seconds in the catch on the split jerk on each set, before standing out of the split jerk.
Once you have completed Part A, please move on to Part B:
Part B:
Clean Pull + Floating Clean Pulls:
4 Sets x 1 Clean Pull + 3 Floating Clean Pulls @ 90%
*Focus on a 3 second eccentric on the last rep to the floor
Percentage are based off your 1rm Clean
Floating Clean Pulls:
Extra Work
Every 5:00 minutes, 3 Sets, Complete the following:
21 Wall Balls @ 30/20lb (13/9kg) / 10/9ft target
15 Lateral Box Jump Overs @ 24/20″
9 Deadlifts 315/205lb, (143/93kg)
Score: Slowest Set
Primary Objective: Unbroken Clean and Jerks
Secondary Objective: Consistent set times
Today, aim to challenge yourself on completing each set as quickly as possible. The primary objective is to complete the Clean and Jerks unbroken, so select a load that is going to allow for this. The volume is low for this workout, we know this and you should be getting a lot of rest. But with that in mind, you should also be challenging yourself to push the pace each interval and in doing this, it makes you want to need the rest. A set should take you no longer than 3:00 minutes to complete. During all of these movements, focus on your breathing and ensuring you have clean reps. One thing to remember also is that on the Lateral Box Jump Overs, you must step-down each rep.
RPE: 9/10
Stimulus: Anaerobic / Grip