Miramar Beach Strength and Conditioning – Crossfit
Warm-up
Warm-Up (3:00-11:00)
8:00 minutes for Quality
:30 seconds Jump Rope Practice
10 Deep Lunge Mountain Climbers
:15 second Active Hang + :15 Second Passive Hang
8 Ring Rows @ 2020 Tempo
:15 second Tuck L-Hang
PRIMER
Primer (11:00-21:00)
Warm-Up Athletes on Each movement and talk through:
Toe to Bar Technique
Body Blasters
Strict Pull-Ups options
Wall Ball points of performance
Double Under Tricks and Tips
Toe to Bar Technique
Metcon (Time)
3 Rounds
100 Double Unders
33 Wall Balls, 20/14 lb, 10/9 ft target
“X” Gymnastics Movement
“X” Gymnastics:
Round 1: 33 Toe to Bar
Round 2: 22 Strict Pull-Ups
Round 3: 11 Body Blasters
Body Blaster = Burpee + Pull-Up + Knee to Elbow
Goal: 11:00-15:00 minutes
Time Cap: 18:00 minutes
Primary Objective: Complete the workout in under 15:00 minutes
Secondary Objective: Keep each gymnastics movement to 2 minutes or less
Stimulus: Muscular Endurance / Gymnastics Pulling / Aerobic Stamina
.
Developmental:
150 Single Unders
33 Wall Balls, 14/10 lb
“X” Gymnastics:
Round 1: 33 Hanging Strict Knee Raises
Round 2: 22 Toenail Spot Pull-Ups
Round 3: 11 v2 Body Blasters
Fitness:
66 Double Unders
22 Wall Balls, 20/14 lb
“X” Gymnastics:
Round 1: 33 Alternating Toe to Bar
Round 2: 22 Strict Banded Pull-Ups
Round 3: 11 v2 Body Blasters
Performance:
As Written
Elite:
X Gymnastics:
Round 1: 33 Pull Ups
Round 2: 22 Chest to Bar Pull Ups
Round 3: 11 Bar Muscle Ups
Bodybuilding Finisher
3 Sets
Bicep 21s
Rest as needed between set
7 Lower Half Reps
7 Upper Half Reps
7 Full Range of Motion Reps
Recovery
Recovery / Mobility Protocol (50:00-60:00)
1:00/1:00 minute Couch Stretch
1:00/1:00 minute Extended Arm Lizard Pose
1:00/1:00 minute Frog Pose
1:00 /1:00 minute Crossbody Lat Stretch
Weightlifting
Snatch Complex
Part A.
5 Sets, For Quality:
2 Power Snatches
1 Snatch
2 Overhead Squats
Rest as needed between sets
Holding between 50-60% of your 1rm
Our top priority is technique. Aim for great form this will also guide your choices for the appropriate loads to use.
Once you have completed Part A, please move on to Part B:
Part B.
Squat Snatch
3 Sets (waves)
3 Snatches @ 65%
2 Snatches @ 72%
1 Snatch @ 80%
Perform as touch and go
Rest as needed between sets
Rest no more than 60 seconds between intervals
1 set consists of 6 reps
Percentages are based on your 1rm Squat Snatch.
Gymnastics
3-4 Sets, Complete as fast as possible:
60 ft (18m) Handstand Walk
Rest as needed between sets
–
Rest 3:00 minute before beginning the next component
–
3-4 Sets, Complete as fast as possible:
15 Kipping Ring Dips
Rest as needed between sets
–
Rest 3:00 minute before beginning the next component
–
3-4 Sets, Complete as fast as possible:
Option 1:
5 L-Sit Pull Ups
Rest as needed between sets
https://youtu.be/hHdD5Ksdnmk?si=TFldamGuQN3R-aKc
Or
Option 2:
8-10 Push Up to Parallette Shoot Throughs
Rest as needed between sets
https://youtu.be/OJwGuurADhM?si=GRbsjllkPK8POkZM
Rowing Conditioning
Warm-Up
5:00 minutes, Damper of 5/4 @ 20-22 spm
4:00 minutes, Damper of 6/5 @ 22-25 spm
3:00 minutes, Damper of 7/6 @ 25-28spm
2:00 minutes, Damper of 8/7 @ 25-28spm
1:00 minute, damper of 3/2 @ choice spm
Main Set
10 Sets
500m Row @ 5k Pace , 26-30spm
Rest 1:00 minute between sets
Primary Objective: Holding 5k Pace +/- 1 sec
Secondary Objective: Maintaining stroke rate at
Stimulus: 5k Pace Development