Miramar Beach Strength and Conditioning – Crossfit
Warm-up
8 Alt EMOM
Minute 1: 30 second Jump Rope
Minute 2: 5/5 World’s Greatest Stretch
Minute 3: 7 Walking Inchworm Push-Ups
Minute 4: 10 Air Squats + 10 Alternating Step-Ups
Back Squat (Pause Back Squat + Back Squat)
Every 2:30 X 6 Sets
Set 1: 1+3 @ 65%
Set 2: 1+2 @ 70%
Set 3: 1+1 @ 75%
Set 4: 1+3 @ 65%+
Set 5: 1+2 @ 70%+
Set 6: 1+1 @ 75%+
Extra Instructions / Points of Performance
% today is based on your 1rm Back Squat. First number is a paused Back squat and the second number is a regular Back squat
The second wave of reps need to be heavier than your first wave. An increase of 2.5-7.5% is the suggested increase in weight for those sets.
Remember, you will complete the Pause rep first in which you need to hold the bottom position for a total of 3 seconds, then you will transition into the regular reps
*We can always scale to a Box Squat @ or above parallel for anyone with knee or back pain
Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP
1-2-3-4-5-6.. Burpee Box Jumps 24/20”
2-4-6-8-10-12 Dual DB Step-Overs 24/20”, (50/35lb, 22/16kg)
10-20-30-40-50-60 Double Unders
Primary Objective:
Complete the round of 7-14-70
Secondary Objective :
Stay Unbroken across Step-Ups and Double Udners
Stimulus : Leg Stamina / Quads
Tackle this one with a steady pace and just begin the first few rounds as if they are warm-up rounds. Once we hit the round of 5 reps is when the workout really starts.
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Developmental:
Burpees
Unweighted Alternating Step-Ups
Single Unders
Fitness:
35/25lb, (16/12kg)
Performance:
As Written
Elite:
30/24’’ Box
Weighted Double Unders
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
Rowing Conditioning
Set 1:
5:00 minutes @ 5k + 5sec/500m
Rest 45 seconds
3:00 minutes@ 5k Pace
Rest 45 seconds
1:00 minute @ 5k -3sec/500m
Rest 3:00 minutes
Set 2:
5:00 minutes @ 5k + 4sec/500m
Rest 45 seconds
3:00 minutes@ 5k-1 Pace
Rest 45 seconds
1:00 minute @ 5k -4sec/500m
Rest 3:00 minutes
Set 3:
5:00 minutes @ 5k+3sec/500m
Rest 45 seconds
3:00 minutes@ 5k-2sec/500m
Rest 45 seconds
1:00 minute @ 5k -5sec/500m
Stroke Rate: for the 5:00 minute segments, use a 26-30spm, then build cadence to 30+ SPM for the 1:00 minute segments
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.
Weightlifting
Part A:
Tall Jerk Sequence
4 x 2.2.2
Select a nice light load to focus on footwork, pushing your chest through and landing in a nice stacked position within the catch.
Please ensure you watch the video link below: You will notice he does 3 different variations of the Tall Jerk. You will do all 3 variations also, completing 2 reps at each in a consecutive fashion. An entire set is considered 6 reps.
Part B:
Push Jerks
3 Sets, For Load:
4 Reps @ 60%
Rest 1:00 minute
3 Reps @ 65%
Rest 1:00 minute
2 Reps @ 70%
Rest 3:00 minutes & repeat for 3 total sets (27 reps in total)
Percentages are based on your 1rm Push Jerk. Complete each number as touch and go reps today.
Gymnastics Conditioning
20 Alt EMOM
Minute 1: 40 Crossover Single Unders
Minute 2: 1 x Pull-Up Complex
Minute 3: 100ft (30m) Yoke Carry, Moderate Load
Minute 4: 7/7 Pistol Squats
Minute 5: Rest
*Pull-Up Complex*
7 Pull-Ups
5 Chest To Bar Pull-Ups
3 Bar Muscle-Ups
Primary Objective: Minute 2 & Minute 4
Secondary Objective: Minute 1 & Minute 3:
RPE: 7/10
Stimulus: Skill Development / Coordination / Balance