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:
6 minute EMOM:
Minute 1: 45 Machine(Easy pace)
Minute 2 : 20/20Copenhagen Hold
Minute 3: 10 Dual DB Arnold Press, Moderate Load
then move into barbell primer
PRIMER
1 Set
-3 Dip and Shrug
-3 Dip Shrug High Pull
-3 Muscle Clean
-3 Tall Power Cleans 2’’-4’’-6’’
-3 Tall Squat Cleans
–
1 Set
3 Tall Jerk
3 Jerk Balance
3 Press in Split
3 Jerk Recovery
3 Split Jerk
3 Jerk Recovery
–
3 Position Clean
–
2 Sets
3 Position Power Clean + Split Jerk
Strength
Clean and Jerk
Every :90 x6 Sets:
1 Deadlift +
1 Clean +
1 Hang Clean +
1 Jerk
Starting @ 80% of your 1rm Clean and Jerk and increasing each set after
Points of Performance:
*Squat Clean. A friendly note, we will specify if we want you to perform power clean.
Metcon (Time)
4 Rounds
21 Box Jumps
15 Handstand Push-Ups
9 Power Cleans
Time Domain : 10:00-12:00
Time Cap : 15:00
Primary Objective : Unbroken Power Cleans
Secondary Objective : Overall Time
Beginner:
21 Step-Ups, 24/20’’
15 Push Press
9 Power Cleans, 95/65lb
Fitness:
15 Box Jumps, 24/20″
12 Kipping Handstand Push-Ups
9 Power Cleans, 115/75lb
Performance:
21 Box Jumps, 24/20″
15 Kipping Handstand Push-Ups
9 Power Cleans, 135/95lb.
Elite :
21 Box Jumps, 24/20″
15 Strict Handstand Push-Ups
9 Power Cleans, 155/105lb
The main focus for this workout is to not over think any one aspect and just go. We want to challenge you guys on doing the Power Cleans unbroken each round. Then work to a pace on the Box Jumps & Handstand Push-Ups that allows you to keep moving.
Metcon
Extra work
Recovery:
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose
Optional Accessories
4 Sets, For Quality
5/5 Single Arm Dumbbell Bench Rows, Heavy Load
10/10 Single Arm Dumbbell Preacher Curls
10 Prone Y Raises
Rest as needed between sets
Strength
Every 2:15 minutes, 6 Sets, Complete the Following:
3 Front Squats
+
5 Bench Presses
Starting @ 75% of each movement and increasing loads each set.
Percentages are based on your 1rm Front Squat and Bench Press
*You will need two barbells to complete this optimally
Gymnastics Conditioning
Ring Muscle Ups / Rope Climb
5 minute EMOM
1-3 Strict Ring Muscle-Ups
Rest 3:00 minutes
Every 75 seconds, 4 Sets:
7-10 Ring Muscle Ups
Rest 3:00 minutes
5 minute EMOM
2/1 Weighted Rope Climb, 15ft, 20/14lb
Rest 3:00 minutes
Every 75 seconds, 4 Sets:
1-3 Legless Rope Climbs
Go for the best possible strategy to get the work done in the set time frame.
You can also adjust the order of which you do each piece, if you have a movement you want to do first then do so. We want to see you build confidence and accumulate successful reps.
Rowing Conditioning
Rowing
Warm up:
10 MINUTE BUILD
Damper set to 1 Begin at a S/M of 16 for the first minute. Holding 16 for every stroke. Every minute after, go up one beat in the stroke rate…17, 18, 19 etc. At the 5 minute mark, go up one beat in stroke rate every 30 seconds. In the final 30 seconds, your stroke rate will be a 30.
(Rest 3:00 minutes)
Main:
Every 3:00 x4 Sets
Row: 700/650m
Rest 3:00 minutes
Every 2:00 x 5 Sets
Row: 400/370m
Rest 3:00
Every 1:00 x6 Sets
Row: 250/220m
Goal/Score: Average time for each distance. We want you to sustain your best average time for each piece.