Miramar Beach Strength and Conditioning – Crossfit

Warm-up

12 Alt EMOM

Minute 1 : 12/9 Calorie Machine of Choice

Minute 2 : 50/50ft Kettlebell Mixed Rack /Overhead Carry , Moderate Load

Minute 3 & 4 : 10 Split Stance Behind the Neck Strict Press + 10 Barbell Cossack Squats , 45/35lb

Clean and Jerk

Every 2:00 minutes, 6 Sets

1 Clean and Jerk @ 75%+ building to a 1RM

Extra Instructions / Points of Performance

Set-Up with eyes forward, pulling body to the bar. Brace and breath before pulling smooth off the floor and then fast through the hips. Catch with fast elbows and a quality front rack position with the barbell firmly across the shoulders. Adjust hands, settle and breath, before tightening down and working for a good dip drive and punch into the split jerk. Recover front foot back, then back foot front.

We would like athletes to hit good positions and work on the technique with the barbell here.

Beginner/ Developmental:

For new athletes, pulling off the floor from the get-go is not the ideal place to start. Let’s move to a complex here of (3 Hang Power Clean + 3 Front Squat + 3 Jerk).

Every 2:00 X 6 Sets

3 Hang Cleans + 3 Front Squats + 3 Shoulder to Overhead

Working to technical proficiency

Front Squat

15:00 to Establish a 1RM Front Squat

Rest 3:00-5:00

Extra Instructions / Points of Performance

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. For athletes with knee issues or lower back discomfort in the bottom of the squat, move to a box squat.

Front Squat

Establish 10RM Front Squat (Goal 75%+ of 1RM)

Recovery

Recovery / Mobility

2:00 minute Weighted Assisted Straddle Stretch

2:00 minute Saddle Pose

1:00 minute / 1:00 minute Pigeon Pose

2:00 minute Seated Forward Fold

Bonus Test!

“5:00 minute Max Calorie Air Bike Test”

*Choose an Echo Bike, Assault Bike, or Airdyne and go for a max effort. You gotta want this one! Attack it!

Gymnastics

Ring Muscle-Up / Burpee Ring Muscle-Up Test

30 Reps for Time

Start with a Max Unbroken Set of Ring Muscle-Ups, once you break every Muscle-Up will now be a Burpee Ring Muscle-Up until 30 reps is completed.

Performance :

20 Ring Muscle-Ups

*Same rules apply

Fitness :

50 Chest to Bar Pull-Ups

*After first break perform Burpee Chest to Bar Pull-Ups until Completion