Miramar Beach Strength and Conditioning – Crossfit
(Band, BB, Glute Band)
:30 each side
General Warm Up:
Banded Tricep Stretch
Banded Pull apart + Pass Through
Banded Sots Press
Squat to standing toe touch
Specific Warm Up:
8 No Dip Muscle Cleans
5 Behind the Neck BBPunch Throughs
5 Pause Overhead Squats (3s)
5 Burpee Broad Jump
Every :90 x8 Sets (Alt.Stations)
Station 1 : 3 Overhead Squats
Station 2 : 5 Front Squats
Start @ 75% of your 1RM Overhead Squat and Front Squat
*Increase loads by feel
**From the Rack or Floor
Overhead Squat : In order to get the barbell overhead we should either use a behind the neck push jerk or split jerk, then set ourselves up for a quality overhead position by continually pressing up on the bar as we go in and out of the hole of the squat. Press through the elbows and elevate the shoulder blades.. We can sub overhead squats to an overhead walking lunge or a front squat as the go to alternatives for today.
Front Squats : Focus on tension and bracing position continuing to drive the elbows up on the bar into the bottom of the squat. The hips go back and down while holding tension through our midline throughout the entire lift. If we need to scale today due to front rack positioning, a safety squat bar would be ideal, but we can move to a back squat as well.
Warming up lifts to designated weight for Metcon
Rest 2:00 minute
Time Domain : 13:00-17:00
Time Cap : 20:00
Primary Objective : Complete each set of Thrusters unbroken
Secondary Objective : Achieve best possible time
We want to see you go for the best possible overall time here with the goal of going close to unbroken on the Thrusters. The expectation is to break the Power Cleans as needed in order to manage fatigue and allow yourself to hang onto the Thrusters
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
4 Sets, For Quality
5 Deficit Box Pike Handstand Push-Up + 10 second hold in Pike Handstand on Final Rep
10/10 Single Leg Barbell Hip Thr ust
-Max Effort Chinese Plank (Back )
30 Chest to Bar Pull-Ups
20 Burpees to Target (6”)
20 Bar Muscle-Ups
20 Burpee Box Jump Overs, 24/20”
10 Ring Muscle-Ups
20 Burpee Box Jumps Completely Over, 24/20”
*Any time you break on any of the Gymnastic movements (C2B, Bar MU or Ring MU) please perform 5 Crossover Double Unders
Time Cap : 14 minutes
Primary Objective : Today, we want to challenge your Gymnastic capacity and to push for large sets to avoid the penalty.
Secondary Objective : The final Burpee Box Jump Overs. Make sure no part of your body touches the box and you clear it completely.
1 Set of 3 Minute AMRAP
Rest: 1:00 minute
1 Set of 2 Minute AMRAP
Stroke rate of 18 and holding, start easy at minute one, and then each minute increase the pressure of your drive without changing the stroke rate. Learn to make the machine go faster without speeding up your stroke rate.
(Rest as needed)
4 Sets of:
Pace/Splits: 1st 900m @ 2k+2, Final 250m >2k (faster than 2k pace)
Rest: 3-4 minutes between pieces.
Weightlifting: Before the Main Class
Every 3:00 minutes, 5 Sets, Complete the following:
1 Clean and Jerk
Starting at 86-90% and increasing load, finish with a heavy max for the day.
The reason for the large starting window is because we want you to select your starting point, we are more interested with your final number.
Be sure to video yourself and review your performance and technique.