Miramar Beach Strength and Conditioning – Crossfit

Warm-up

10:00 minutes

2 Sets, For Quality:

20/20 Lateral Banded Monster Walk Steps

10 Banded Air Squats

5/5 Banded Glute Bridge Marches

4/2 Banded Push-Ups

2 Barbell Kang Squats, 45/35lb

4 Ring Rows

Strength (5 Rounds for weight)

45:00 window to complete

MBSC Total:

1-rep max Power Clean

1-rep max Weighted Pull-Up

3-rep max Bench Press

5-rep max Back Squat

Score : Total Combined lb’s
Extra Instructions / Points of Performance

We will work the class by starting off with a 1RM Power Clean from the Floor or on the 5RM Back Squat. Athletes should be paired up and can decide on whether or not they want to start with the Power Clean or the Back Squat. We will allow 15:00 minutes to establish a 5RM Back Squat or 1RM Power Clean, we will then switch stations. and perform either the 5RM Back Squat or 1RM Power Clean. Once athletes have completed those two lifts we will use the remaining time in class to work up to a 3RM Bench Press and 1RM Weighted Strict Pull-Up. The remaining time in class of 15:00 minutes should allow enough time to put benches in place and work out way up to the 3RM and 1RM. This is a total that will be a really fun re-test at the end of this cycle.

Recovery

Recovery / Mobility Protocol

2:00 minute Barbell Adductor Stretch

1:00 minute Updog Pose

1:00 / 1:00 minute Single Leg Forward Fold

1:00 / 1:00 minute Scorpion Stretch

Optional Accessories

4-5 Sets, For Quality

50ft (15m) Dual Kettlebell Front Rack Walking Lunge

5 Straight Bar Dips 33×1 Tempo

10 Barbell Bent over Rows

Rest as needed between sets

Load: Choice

Rowing Conditioning

10,000m Row Time Trial

Primary Objective: Achieve fastest overall time

Secondary Objective: Holding an even split throughout the effort

Stimulus: Lactate Threshold

Gymnastics Conditioning

Every 3:30 x 4-5 sets:

3 Rope Climbs, 15ft

20/15 Cal SkiErg

2/1 Legless Rope Climbs, 15ft

Primary Objective: Rope Climbs & Legless Rope Climbs

Secondary Objective: Maintain SkiErg above 1050/850 Cal/Hr

Conditioning

For Time:

24-16-8

Double Dumbbell Hang Power Clean and Press 50/35 lb

12-8-4

Ring Muscle-Ups