Miramar Beach Strength and Conditioning – Crossfit
Warm-up
15:00 minute Cap
1-3 Sets For Quality
1:00 Cardio Choice
10 Alternating Cossack Squats
8 Inchworm Push-Ups
:10 second Ring Support Hold + :10 second Bottom of Ring Dip Hold
6 Tall Muscle Cleans
6 Front Squats
Strength (Weight)
10:00 running clock
Front Rack Reverse Lunges
Work up to a Heavy Set of 10/10
*From the Floor
Extra Instructions / Points of Performance
You must clean the barbell to the front rack position. Keep the chest tall and then step with the right leg back and step back feet together, then step back with the left leg back and bring the feet back together. Focus to flex the belly and pull the leg back up to the start position in order to use more of the glutes and hamstrings in this exercise. We can scale to a dumbbell walking lunge, or goblet walking lunge.
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Time Domain : 5:00-8:00 minutes
Time Cap : 12:00 minutes
Extra Instructions / Points of Performance
Today, we are tackling the classic Benchmark workout Elizabeth. The combo of Squat Cleans and Ring Dips was done last year at the Games with added volume and complexity, but when you break it down and come back to the basics this one is fast and dirty. The goal today should be to start each squat clean set with some tng reps and then move to quick singles in order to catch your breath. Once we are on the rings, we are looking to complete each round of Ring Dips in 3 Sets or less.
Primary Objective : Achieve best overall time
Secondary Objective : Start off first set with 5+ Tng Squat Clean Reps
CrossFit Benchmark Test / Glycolytic Couplet
Developmental:
Hang Power Cleans
Front Squats
Elevated Ring Push-Ups OR Elevated Push Ups
Load: 45/35lb
Fitness:
Load: 95/65
Ring Push Ups Or DB Push Ups
Performance:
As Written
Elite:
Load: 155/105
Strict Ring Dips
Recovery
Recovery / Mobility
2:00 minute Weighted Assisted Straddle Stretch
2:00 minute Saddle Pose
1:00 / 1:00 minute Pigeon Pose
1:00 minute Extended Reverse Plank Bridge
Optional Accessories
5 Sets, For Quality:
10 Lu Raises, Light Load
10 GHD Hip Extensions + 10 second Sorenson Hold
10 Behind the Neck Dumbbell Tricep Extension , heavy
Rest as needed between sets
Athletes choice on loads.
Main focus is correct form and going through the full range of motion for each movement.
Conditioning
Conditioning:
8:00 minute EMOM, Alternate each minute:
Minute 1: 16/14 Calorie Row
Minute 2: 14/11 Calorie Ski
Rest 2:00 minutes
8:00 minute EMOM, Alternate each minute:
Minute 1: 18/15 Calorie Row
Minute 2: 15/12 Calorie Ski
Rest 2:00 minutes
8:00 minute EMOM, Alternate each minute:
Minute 1: 20/16 Calorie Row
Minute 2: 16/13 Calorie Ski
Rest 4:00 minutes
Every 2:00 minutes, until failure:
22/17 Calorie Row
17/14 Calorie Ski
Goal: 2+ Rounds
Primary Objective: Complete the EMOM segments
Secondary Objective: Complete 2+ Rounds on every 2:00 minutes until failure
Weightlifting
Power Clean
5 Reps @ 60%
5 Reps @ 65%
5 Reps @ 70%
3 Reps @ 75%
3 Reps @ 80%
Rest as needed
Strength
Front Squat
1 x 3 Pause Front Squats + 3 Front Squats @70%
2 x 2 Pause Front Squats + 2 Front Squats @ 75%
3 x 1 Pause Front Squat + 1 Front Squat @ 80-85%
Percentage is based on your 1rm Front Squat
Rest 2:00-3:00 minutes between sets
During the pause reps, remember to hold the bottom position for a solid 2 seconds with each repetition. Today’s key focus is on maintaining a strong Front Rack position and staying actively engaged at the bottom of the Squat. Avoid simply bottoming out; instead, concentrate on staying in control throughout the movement. The pause will help you build stability and reinforce proper form, enhancing your overall performance.