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
+
Specific Warm Up:
1:00 minute Cardio Choice
10Cossack squats
8/8 Quadruped Thoracic Rotations
:20 Extended Reverse Plank Bridge
10 BandedPass-throughs
10 Banded Overhead Squats
PRIMER
Part A)
keep the bar close and moving under the bar quickly in the 3rd pull.
2 Sets
3 High Hang Snatch High Pull
3 High Hang Muscle Snatch
3 Overhead Squat
3 Tall Snatch
into
Part B)
Work on positions + increase loads to start working towards the starting weight for the complex.
2 Sets
1 Hang Power Snatch
1 Snatch Balance
1 Hang Squat Snatch
1 Snatch Balance
1 Overhead Squat
Strength
Snatch
Snatch Complex
Every 2:15 minute x6 Sets
2 Hang Snatches + 1 Overhead Squat
*Starting @ 80% of your 1rm Snatch and increasing load each set after
Metcon
Metcon (Time)
For Time
6-12-18-24
Overhead Squat
Pull-Ups
Time Domain : 5:00-8:00 minutes
Time Cap : 12:00 minutes
Stimulus : Anaerobic / Muscular Stamina
Primary Objective : Complete in fastest overall time
Secondary Objective : Unbroken Overhead Squats
Beginner:
Overhead Squat 45/35lb
Jumping Pull-Ups
Fitness:
Overhead Squat 75/55lb
*12 Pull-Ups Each Round
Performance:
Overhead Squat 95/65lb
Pull-Ups
Elite :
Overhead Squat 115/75lb
Chest to Bar Pull-Ups
Focus today is to challenge midlinecontrol and overhead stability under fatigue. The combo of overhead squat with pull-ups is a powerful combo that builds high power output. Goal today is to have this feel like a sprint and keep pace until the very end.
Extra work
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
4 Sets, For Quality
10/10 Single Arm DBRow
10 Reverse Nordics
10 Wall Anterior Tibialis Raises
20sec Chest to Ring Hold, B ody at 45 degree a ngle
Strength
Build to a Heavy 4 rep Back Squat
then complete:
4 Sets
4 Back Squats @80% + 4 Seated Box Jumps @32-34/24-26″”
Percentage for the Back Squat is based off of your heavy 4 reps achieved prior to.
Select Bench height that has you seated at 90 degrees
Gymnastics Conditioning
Part A.
Press to Handstand
Spend 10:00-15:00 minutes accumulating as many quality reps as possible with any of the progressions below
Press to Handstand Box Drill
Press to Handstand Wall Drills
Press to Handstand Plate Drill
Part B.
Every 2:00 x6 Sets
6 Freestanding Handstand Push-Ups
50ft Handstand Walk Ramp Over / Back
Conditioning: After the Main Class
On a 6:00clock complete:
Round 1
50ft HSW
50 Heavy Rope DU
10 Squat Cleans @225/155lb
Round 2
HSW/ DU
8 Squat Cleans @245/165lb
If completed before 6 minutes, add 4 minutes:
HSW/ DU
6 Squat Cleans @ 265/180lb
If completed before 10 minutes, add 4 minutes:
HSW/ DU
4 Squat Cleans @285/195lb
If completed before 14 minutes, add 4 minutes:
HSW/ DU
2 Squat Cleans @315/215lb
Time Cap : 18 minutes
Rowing Conditioning
Complete the following:
3000m @ 5k+2
Rest: 3:30
2000m @ 5k+1
R: 2:30
1200m @ 5k
Primary Objective : 2000m @ 5k+1
Secondary Objective : 1200m @ 5k
Goal : Hitting longer rowing intervals with common speeds.