Miramar Beach Strength and Conditioning – Crossfit
Warm-up
2 Sets, For Quality
6 Barbell Upright Rows
6 No Dip Muscle Clea ns
10 Behind the Neck Elbow Punch Throu gh
6 Behind the Neck Press in Split
3 Barbell Squat Jumps
—-
5 Sets x 3 Seated Box Jump to High Box
*increase height on each set
Clean and Jerk
Clean and Jerk Complex
Every 2:00 minutes x 6 Sets
Power Clean +
Thruster +
Front Squat +
Split Jerk
Rest :10 seconds
2 Pause Clean High Pulls or Segmented Clean Deadlift
*Pause is above the knee
60-75% of Limiter
Points of Performance
The focus today is to work on good mechanics throughout and really dial in positions. We are using the pause clean high pulls or segmented clean deadlift after the complex as an added technique stimulus to get athletes really focusing on pulling from the floor well. These should not be too heavy and allow you to keep the bar path close to the body.
Metcon (Time)
7 Rounds for Time
7 Power Cleans
7 Thrusters
7 Bar Facing Burpees
Time Domain : 7:00-11:00
Time Cap : 15:00
Stimulus : Barbell Cycling / Anaerobic
Focus is on barbell cycling efficiency and maintaining smooth reps while moving fast.
Primary Objective : Stay unbroken on each set
Secondary Objective : Fastest overall time achieved
Beginner:
7 Hang Power Cleans
7 Thrusters
7 Bar Facing Burpees
Load: 65/45lb
Fitness:
Load: 75/55lb
Performance:
Load: 95/65lb
Elite:
Load: 115/80lb
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
10 Behind the Neck Strict Press
6/6 Dual KB Front Rack Step-Up
20 KB Gorilla Rows (10/10)
Strength
Front Squat
12 minute EMOM, Alternating each minute:
Minute 1: 5 Reps @ 75% of your 1rm
Minute 2: Rest
Minute 3: 3 Reps @ 80% of your 1rm
Minute 4: Rest
Percentages are based on your 1rm Back Squat
On the round we want you to hold the desired percentages and then if possible increase load each round after. Even if it is 1lb or 1kg total.
This session is priming you for the new cycle. Which consists of cluster sets, the rest periods in this session are longer than we will have for our cycle. Below is more information about cluster style training.
Gymnastics
Gymnastics: After the Main Class
For Max Reps / Distance
2:00 minutes Max Legless Rope Climbs
Rest 2:00 minutes
2:00 minutes Max Distance Handstand Walk
Complete as 50ft (15m) Segments
Rest 2:00 minutes
1:30 minutes Max Legless Rope Climbs
Rest 1:30 minutes
1:30 minutes Max Distance Handstand Walk
Complete as 50ft (15m) Segments
Rest 1:30 minutes
1:00 minute Max Legless Rope Climbs
Rest 1:30 minutes
1:00 minute Max Distance Handstand Walk
Complete as 50ft (15m) Segments
Primary Objective:
Complete 4/3 Rope Climbs each Minute and 100ft HSW each Minute
Secondary Objective : Complete all 50ft Handstand Walk Segments Unbroken
Stimulus : Gymnastics Stamina / Skill Conditioning
Rowing Conditioning
AM or PM Row Conditioning
Rowing:
For Time:
8000m
Complete the 8000m’s in the following format:
2:30 minutes ON : 1:30 minutes Easy pace.
Repeat this for as many rounds as it takes to reach 8000m
Pace:
ON minutes are to be at a pushed pace but not all out. The goal is to settle in for that amount of time and feel a challenging rhythm but not overwhelm your system.
The Easy Pace minutes are intended to be at a light pressure. These should be technique focused minutes so you can maintain intensity on the 2:30 minutes ON.
There is no rest through this. You must keep moving the whole time
Record: Total Time
Stimulus: Aerobic training
Goal: Aerobic training can help you recover more quickly between workouts, by improving blood flow and oxygen delivery to the muscles. This can help reduce fatigue and prevent injury