Miramar Beach Strength and Conditioning – Crossfit
Warm-up
8:00 minutes
2 Sets, For Quality:
:30 second Wall Sit Hold
10 Alternating Bird-Dogs
6/6 Single Arm Ring Rows
:30 second Glute Bridge Hold
:15 second Chin-Up Hold
Metcon (Time)
For Time, Complete with a Partner
4 rounds
200m KB Farmers Carry 70/53lb
4 Rope climbs
20 Alternating Medball Partner Russian Twist Tosses 20/14lb
*Can switch direction of russian twist toss at 10 reps or alternating rounds
Rest 3:00 minutes
1 Round
800m KB Farmers Carry 70/53lb
16 Rope climb
80 Alternating Medball Partner Russian Twist Tosses 20/14lb
Switch direction of russian twist toss every 20 reps
Partners Sit 5ft away from each other.
Time Domain : 30:00-40:00 minutes
Time Cap : 40:00 minutes
Primary Objective : Complete the Farmers Carry in 100m unbroken segments
Secondary Objective : Keep to 4 Rope Climbs a minute as pace for this workout
Stimulus : Partner Workout
Grip / Midline Conditioning
Beginner:
Load: 35/26lb Farmer Carry
Pull To Stands
14/10lb MedBall Toss
Ftiness:
Load: 53/35lb Farmer Carry
Performance:
As Written
Elite:
Legless Rope Climbs
Syncro Toes to Bar
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
10/10 Staggered Stance Barbell Goodmorning
8-10 Strict Alternating Toe to Bar
Rest as needed between exercises
Weightlifting
Part A)
Power Snatch
Every 2:30 minutes, 5 Sets, Complete the following:
1 Snatch Pull
1 Floating Power Snatch
1 Power Snatches
Rest: 15 seconds
2 Power Snatches
This is not touch and go, rest briefly between each snatch.
Sets 1-3: Holding 77-80%
Set 4: 82%
Set 5: 82% +
Snatch Balance: Pausing momentarily with the barbell just above the floor.
Part B)
Behind the Neck Push Press + Snatch Balance
Every 2:00 minutes, 5 Sets, Complete the following:
3 Behind the Neck Push Press + 1 Snatch Balance
Starting @ 80% of your 1rm Power Snatch and increasing load each set, the goal is to finish above 95%+ of 1rm Power Snatch.
We want no fail reps, keep that as the priority when selecting load jumps.
Barbell Conditioning
2 Minutes On : 1 minutes Off, repeat until the work is complete:
Each Interval begins with a Buy in: 42 Double Unders
Then work your way through the below movements:
21 Squat Snatches 95/65lb (43/30kg)
21 Overhead Squats
15 Power Snatches 135/95lb (61/43kg)
15 Overhead Squats
9 Hang Snatches (power or full) 165/115lb (75/52.5)
9 Overhead Squats
Each working interval will begin with the buy in double unders. Once you complete the double unders begin working through the barbell movements in that order. Once the two minute clock expires, you will then rest for one minute and then start back on the rope and continue from where you left off on the barbell movements.
You can have multiple barbells out for this workout.
On the 4th interval and each interval after extend time frame to 3 minutes On : 1 minutes Off
Cap: 6 Intervals
Goal: Complete sub 4 Intervals
Primary Objective: Barbell Components
Secondary Objective: Complete the 21’s in less than two full intervals.
Strength
Bench Press
2 x 2.2.1 @ 80%
2 x 1.1.1 @ 85%+
Percentage is based on your 1rm Bench Press. Make sure your 4th is heavier than your 3rd set.
Rest 20 seconds between clusters
Rest 2:00 minutes between sets
Conditioning
4 Rounds,
400m Run
10 Alt Dumbbell Snatches
3/2 Pegboard Climbs
Rest 3:00
1 Round
1 Mile Run
12 Rope climb
30 Alt DB Hang Clean and Jerks
Loads: 100/70lb
Accessory Work
4 Sets, For Quality
10/10 Staggered Stance Barbell Goodmorning
8-10 Strict Alternating Toe to Bar
Rest as needed between exercises
BikeErg Conditioning (Checkmark)
Warm-Up:
3:00 minutes Conversational Pace
5 Sets
1:00 High Damper / Low Cadence
1:00 Low Damper / High Cadence
Into:
2:00 minutes Conversational Pace
Rest as needed before Main Set
Main Set:
2 Sets, For Watts
20 minutes @ 76-84% FTP, Cadence 75-80 rpm
5:00 minutes Recovery Between Sets
*recovery can be active spinning on the bike or walking rest
Primary Objective: Maintaining prescribed FTP and Cadence
Secondary Objective: Average Watts Across the 3 Sets
Stimulus: Aerobic Base Support / Muscular Stamina