Miramar Beach Strength and Conditioning – Crossfit

Warm-up

2 Sets, For Quality

30 seconds Jump Rope

6 Inchworm Push-Up

10 Bootstrap Squats w/ Thoracic Rotations

:10 second Supine Grip Chin-Over Bar Hold

3-5 Burpee Broad Jump

PRIMER

1-2 Sets

3 High Hang Muscle Clean and Press

3 Hang Power Clean and Push Press

3 Low Hang Power Clean and Push Jerk

Then..

build to 70-75% practicing quick singles with good set-up and movement

Clean and Jerk

Power Clean and Push Jerk

Every 8:00 minutes, 2 Sets (16:00 minutes)

6 Reps @ 70%

4 Reps @ 75%

2 Reps @ 80%

These reps are not meant to be unbroken, reset between each rep.

% based on 1rm Clean and Jerk.

*Those that are looking good and feeling the flow today should be thinking about increasing weights on the second wave

Metcon (Checkmark)

12:00 EMOM

(0:45 WORK/ 0:15 Rest)

min 1 : 7-10 Strict Handstand Push-Ups

min 2 : 2-4 Rope Climbs

min 3 : 8-12 Dual KB Hang C&J 53/35lb, (24/16kg)

min 4 : 50 Double Unders

The focus here for this style EMOM is more on quality of movement and efficiency between movements. This is even more important with workouts that tend to have a higher degree of interference work.

Primary Objective : Complete prescribed reps in 45 seconds or less

Secondary Objective : Maintain chosen rep numbers across all sets

Stimulus : Push / Pull / Shoulder Interference
.

Developmental:

min 1: 10 Pike Push-Ups

min 2: 6/6 Single Arm Ring Rows

min 3: 8-10 Dual DB Hang Clean and Jerk

min 4: 60 Single Unders

Fitness:

min 1: 7-10 Handstand Push-Ups

min 2: 1-2 Rope Climbs

min 3: 8-12 Dual KB Hang Clean and Jerk 35/18lb, (16/8kg)

min 4: 35 Double Unders

Performance:

As Written

Elite:

min 1: 15 Strict Handstand Push-Ups

min 2: 4 Rope Climbs

min 3: 10 Dual KB Hang Clean and Jerk 70/53lb, (32/24kg)

min 4: 15 Double Under Crossovers

Recovery

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Optional Accessories

4 Sets, For Quality

9 Feet Elevated Ring Rows

7/7 Single Arm DB Z-Press

9/9 Single Arm DB Rows

7-9 Dual DB Bench Press

Rowing Conditioning

Every 3:00 for 27:00 minutes,

3 Sets at Each Interval

Set 1:

250m @ 2k Pace

150m @ 2k -2sec/500m

Set 2:

200m @ 2k Pace

150m @ 2k -4sec/500m

Set 3:

150m @ 2k Pace

150m @ Sprint

Stimulus: V02 Max / Lactate Endurance

RPE: 8/10

Primary Objective: Complete each set at the prescribed interval pace

Secondary Objective: Increase pace by increasing stroke rate from 28-30 spm to 32+ spm

Strength

Bench Press

Set 1: 7 Reps @ 75%

Set 2: 7 Reps @ 75%

Set 3: 7 Reps @ 75%

Set 4: 5 Reps @ 80%

Set 5: 5 Reps @ 80%

Rest as needed between sets

Percentage is based off of your 1rm Bench Press

The tempo for each rep is 2 Seconds Down, No Pause, Xplode up, 1 Second Pause at the top of the rep. You must maintain this tempo for all sets today.

(Tempo: 20×1)

Strength Accessories

5 Sets, For Load:

50ft (15m) Barbell Front Rack Walking Lunges

Increase load slightly from last week

Rest as needed between sets

Gymnastics

For Quality:

10 L-Sit Pull-Ups + 2 Strict Pull-Ups

8 L-Sit Pull-Ups + 4 Strict Pull-Ups

6 L-Sit Pull-Ups + 6 Strict Pull-Ups

4 L-Sit Pull-Ups + 8 Strict Pull-Ups

2 L-Sit Pull-Ups + 10 Strict Pull-Ups

Rest as needed between sets today. Ideally no longer than 2:00 minutes. We want you to strive for the best quality possible. Use this opportunity to challenge your scaling and really focus on developing Strict Pulling Strength.

Primary Objective: L-Sit Pull-Ups

Secondary Objective: Unbroken

RPE: 7/10