Miramar Beach Strength and Conditioning – Crossfit
Warm-up
Every 3:00 minutes, 4 sets, complete the following:
:30 Machine Choice
6 Inchworm Push-Ups
10 Lateral Line Jumps (over and back = 1)
10 Dual Dumbbell Curl and Press , light to moderate load
10 Deep Lunge Mountain Climbers
Metcon (Time)
In Pairs, For Time:
4000m Echo Bike (Split)
10 Synchro Dual DB Hang C&J (50/35lb)
2000m Row (Split)
20 Synchro Dual DB Hang C&J
1000m Ski Erg (Split)
30 Synchro Dual DB Hang C&J
500m Run Together
Primary Objective : Complete all of the Dual Dumbbell Hang Clean and Jerks in unison. No “No Reps”
Secondary Objective : Complete the total work on the machines in a combined sub 20:00
Goal : 22:00-28:00 minutes
Time Cap : 30:00 minutes
Stimulus : Leg Conditioning / Muscular Stamina
Extra Instructions
This one will have each of the machine pieces broken up evenly between the 2 partners. You can switch out whenever, but we are looking for equal work. Each of the partners will have a set of dumbbells and the Clean and Jerks will be completed synchronized for all 60 reps.
Beginner:
3000m – 1500m – 750m – 400m on Distances
Load: (25/15lb)
Ftiness:
Load: 35/25lb
Performance:
As Written
Elite:
Load: 70/50lb
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
Accumulate 50 reps of the following:
Prone Y, T, W , light weight plates
Banded Bird Dogs
Seated Banded Cuban Rotation and Pres
Weightlifting
Power Clean / Complex
5 Sets:
1 Power Clean + 1 Hang Power Clean
(Unbroken/TNG)
Rest: 15 seconds
3 Power Cleans
Rest: 2:00 minutes between sets
Starting @ 80% of your 1rm Power Clean and increasing load each new set. Goal: Finish above 85% of your 1rm. One set consists of 5 reps.
The three power cleans are not touch and go, perform as singles.
Percentages are based on your 1rm Power Clean
Strength
Strict Press Clusters
4 x 1.1.1
Starting @ 85% of your 1rm Strict Press and increasing the load each round.
Rest 15 seconds between clusters
Rest 2:00 minutes between sets
–
Push Jerks
3 Sets:
9 Reps @ 65%
7 Reps @ 70%
5 Reps @ 75%
Percentage is based on your 1rm Push Jerk. Increase the load of these reps each set
Rest between reps is the time it takes to adjust the load.
Rest 3:00 minutes between sets.
A single set is considered 21 reps
Conditioning
10 Minute AMRAP:
15 Box Jump Overs, 24/20”
10 Dual Kettlebell Shoulder to Overhead, 50/35lb
5 Sandbag Cleans to Shoulder, 150/100lb
Goal: 5.5+ rounds, 1:40-1:55 per round
Primary Objective: Complete more than 5 rounds
Secondary Objective: Unbroken on the KB shoulder to overhead
Gymnastics
20 minutes EMOM, alternate each minute:
1) 14 Face Wall Handstand Shoulder Taps
https://www.youtube.com/watch?v=r8WwpGQlq7U
2) 12/12 Seated Single Leg Straddle Ups
https://www.youtube.com/watch?v=iDAJE4ugBVc
3) 8 Tempo Ring Push Up 33xx
https://www.youtube.com/shorts/41CkS0zsB2E
4)3/2 Rings skin the cat
https://www.youtube.com/watch?v=g4bOSilA34g
5) 30 Seconds Ghd Sorenson Hold
https://www.youtube.com/watch?v=rHliz5JWHlo
RPE: 7/10
Primary Objective: Perform the exercise without progressions, complying with the ranges of movement.
Secondary Objective: Unbroken sets
With this piece we want to be dedicated to the gymnastic bases, working on static and dynamic positions, thus developing strength to feel more confident in the new gymnastic movements of the program
Accessory Work
Accumulate 50 reps of the following:
Prone Y, T, W , light weight plates
Banded Bird Dogs
Seated Banded Cuban Rotation and Press
Echo Development (Checkmark)
1:30 AMRAP, 3:00 minute rest
8 Line Facing Burpees
10/8 Calorie Ski Erg
Max Calorie Echo Bike in Remaining Time
Continue until 75 calories
Goal: Complete within 5 Rounds
Stimulus: Anaerobic Power / Mixed (Echo Focus)
HSPU CLINIC
0-5: Brief & the HSPU demo with POP
5-15: Warm Up
15-25: “off the wall” drills
25-40: “on the wall” drills + 1on1 coaching cues
40-45: set up for EMOM
45-54: EMOM
54-60: Closing
POINTS OF PERFORMANCE
•HANDS JUST OUTSIDE SHOULDER-WIDTH
•START WITH ARMS EXTENDED O
ELBOWS MOVE FORWARD DURING THE DESCENT
•DESCEND UNTIL HEAD TOUCHES THE GROUND
•HIPS AND LEGS FLEX INTO A TUCKED POSITION
•HIPS AND LEGS EXTEND RAPIDLY, THEN ARMS PRESS°
ABDOMINALS REMAIN BRACED
•COMPLETE AT FULL ARM. HIP AND KNEE EXTENSION WITH THE HSHOULDERS OPEN
Warm up
Pec stretch
Dynamic child’s pose on wall
Wrist 4 ways x6 each
Wall walk dynamic stretch x6
Kick up dynamic stretch x6
•Abdominal bracing
•glue activation (glue bridge
3 important things to work on in order to perform HSPU
Strength•Mobility•Stability
•Starting with Kick up
Limiters:
Fear
technique
time under tension
DRILLS
• Monkey cartwheel
transfer of weight from body to hands
weight distribution effecting balance upside down
• Next level of progression : Straight leg cartwheel
• Tick Tock Clicks
transferring weight from the body into the hands and wrist
Make sure arms are locked out and over head and using the momentum of your body to transfer weight
• Next level of progressions : tuck chin
• Crow to headstand
-conquer fear of being upside down
Fingered open wide (can use a spotter if needed)
HSPU CLINIC (2)
• Next level progression : tucked headstand to straight leg headstand
-transfer weight from hands to head
•ON THE WALL
-Finger spread wide for a stable base
-Find the correct distance from the wall for proper balance
***have them mark their distance
•Kick up
•Arms straight and locked out
•NO BENT ARM KICK UP
•Head looks through the window to the other wall NOT at the ground
•Legs: one bent one straight as possible, step into it for momentum
No donkey kicks (both legs)
•Torso: tight flexed core, squeeze your butt
•Shoulders: Active pressing into ground
HSPU Negative
Strict vs kipping
Strict
-never lose tension within the movement. Head touches and come right back up. No rest!
Kipping
-can’t rest at the bottom if needed. Able to regain tension if lost at the bottom with momentum
Core stability and glute activation are king.
EMOM 9
1: 10 alternating leg kick ups
2: 5 HSPU negatives (or box neg w/ DB)
3: Unbroken set of max HSPU (no more than 10) or box HSPU