Miramar Beach Strength and Conditioning – Crossfit
Warm-up
(Band, BB, Glute Band)
:30 each side
General Warm Up:
Banded Tricep Stretch
Banded Pull apart + Pass Through
Banded Sots Press
Pigeon Stretch
Squat to standing toe touch
Cossack Squat
+
Specific Warm Up:
:30 Machine Choice
3/3_ World’s Greatest Stretch
10 Ring Push-Ups
8 Kettlebell Sumo Deadlift High Pulls
:30 Kettlebell Dead-Bugs
Strength
Deadlift
Deadstop Deadlift (Heavy Session)
Every 3:00 minutes x5 Sets
4 Reps @ 75%
4 Reps @ 80%
4 Reps @ 80%
3 Reps @ 85%
2 Reps @ 87+%
We are increasing the percentages from previous weeks and getting into the range of 87%+, which for some will mean around 90%. The goal is strong reps, quality form, and good speed on each lift. Focus on bracing and breaking tension off the floor.
Metcon (Time)
3 Rounds
Handstand Push-Ups
10 Sumo Deadlift High Pull (SDLHP)
+
3 Rounds
Kipping Handstand Push-Ups
10 Sumo Deadlift High Pull (SDLHP)
*Reps/ Difficulty Vary with Level
Time Domain : 7:00-11:00 minutes
Time Cap : 12:00 minutes
Primary Objective : Complete each 3 roundsin 4:30 or less.
Secondary Objective : Complete each movement in unbroken sets.
Stimulus : Shoulder Pump / Muscular Endurance
Fitness:
6 Rounds
5 Pike HSPU OR 10 Z-Press
KB- SDLHP (44/35#)
Performance:
5 Strict HSPU
SDLHP (75/55 #)
+
10Kipping HSPU
SDLHP (95/65 #)
Elite :
10 Wall Facing HSPU
SDLHP (95/65#)
+
15 Kipping HSPU
SDLHP (115/75#)
Extra work
Recovery:
1:00/1:00 Couch Stretch
1:00/1:00 Wall Figure 4 Stretc h
1:00/1:00 Scorpion Stretch
1:00/1:00 Pigeon Stretch
Optional Accessories
10:00 AMRAP , For Quality
:40 Sorenson Hold
:20 Supine GHD Hold
:30/:30 Half Kneeling Paloff Press w/rotation
Metcon Conditioning
For Time
5 Rounds
5 Burpee Box Get Overs, 48/44”
3 Squat Clean Thrusters @ 175/120lb
Rest 1:1
Then directly into:
5 Rounds, For Time:
5 Burpee Box Get Overs, 48/44”
3 Shoulder to Overhead @ 205/140lb
Time Cap : 16 minutes (not including rest period)
Goal : Sub 6:00 minutes for each piece
Primary Objective : Barbell component
Secondary Objective : Smooth and conscious throughout each rep of the get overs, know your hand place and movement sequence: feet placement, hand placement (on box), transitioning off the box, etc.
Weightlifting
Clean and Jerk
Complete the following:
2 x 1 Clean + 3 Split Jerks @ 70%
3 x 1 Clean + 2 Split Jerks @ 77%
4 x 1 Clean & Jerk @ 82%
Percentage are based on your 1rm Clean and Jerk
Spend 10 minutes working up to your starting weight; a great opportunity to work on feet placement for your split jerk
Strength
8 minute EMOM
5 Banded Strict Press @45% (red bands)
% today is based off of your 1 rep max Strict Press
Rowing Conditioning
Part A.
Every 4:45/5:00 minutes, 4 Sets, Complete the Following:
1000m Row
Begin by holding 5K+1 and then increase effort across the remainder of the sets. Goal is to average below 5k-1 on the 4th set.
Rest 3:00 minutes
Then:
Part B.
On a 90 second clock, rotate through each station 3 times:
Station 1: 350m/300m
Station 2: 300/270m
Station 3: 200/180m
Station 4: Rest
Complete each distance within the time frame of 90 seconds and at a pace faster than your fast recorded time from Part A.
Achieve maximum amount of rest without compromising form or repeatable output.