Miramar Beach Strength and Conditioning – Crossfit
Warm-up
2 Sets, For Quality
3 Inchworm + Double Push-Up
5 (1 and 1/4) Goblet Squat
10 Alternating Cossack Squats
:15 active hang / :15 passive hang
10 Hollow Rocks
10 Arch Rocks
Thruster
E2MOM x 6
Power Clean +
Pause Front Squat +
Thruster
Starting @ 60% of your 1RM Thruster and Build to a technical heavy for the day
This will create a bit of an overload for the Thruster today to make the weight feel light when we get into “Fran” the goal today will be to move with purpose. Focus on tension off the floor into a quality front rack position. Then stand up tall before going into the Pause Front Squat where we will hold for 2 sec with tension before standing up, then working on dynamic loading by moving with speed in and out of the hole for the Thruster.
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Goal : 3:00-7:00 minutes
Time Cap : 10:00 minutes
Primary Objective : Complete in under 5:00 minutes. If you are unable to do so please pick a scaling modification that allows you to do so successfully.
Secondary Objective : Complete all movements in 2 sets or less for each round.
Stimulus : Anaerobic / Muscular Stamina
Developmental:
Thrusters 45/35lb, (20/15kg)
Jumping Pull-Ups
*Jumping Pull-Up = Bar @ Eyes
Fitness:
Thrusters 75/55lb, (34/25kg)
Jumping Pull-Ups
*Jumping Pull-Up = Bar @ Reach
Performance:
As written
Elite:
*ONLY if you have a sub 2:40 FRAN
Thrusters 105/75lb, (48/34kg)
Chest to Bar Pull-Ups
Recovery
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Optional Accessories
3 Sets, For Quality
10 Feet Elevated Ring Rows
10 Dual DB Zottman Curls
5/5 Dual DB Feet Elevated Split Squat 3030 Tempo
Rest as needed between sets
Machine Conditioning
Machine Conditioning
SkiErg
5 minutes On
Rest 1:00 minute
4 minutes On
Rest 1:00 minute
3 minutes On
Rest 1:00 minute
2 minutes On
Rest 1:00 minute
1 minute On
Rest 3:00 minutes between sets
Rowing
5 minutes On
Rest 1:00 minute
4 minutes On
Rest 1:00 minute
3 minutes On
Rest 1:00 minute
2 minutes On
Rest 1:00 minute
1 minute On
Start the first 5:00 minutes segment @ 5k+3 sec/500m
Then increase pace throughout
Primary Objective: Increase pace from first interval to the 5th
Secondary Objective: Begin each new set right on zero. Not 00:01.
Stimulus: V02 Max / 5k Intensity
RPE: 8/10
Weightlifting
Part A.
Power Clean
3 Sets: (waves)
3 reps @ 75%
2 reps @ 80%
1 rep @ 85%
Rest no more than 30 seconds between load jumps and no more than 3:00 minutes between sets
One set consists of 6 reps
Part B.
Strict Press
3 Sets: (waves)
3 reps @ 75%
2 reps @ 80%
1 rep @ 85%
Rest no more than 30 seconds between load jumps and no more than 3:00 minutes between sets
One set consists of 6 reps