Miramar Beach Strength and Conditioning – Crossfit
Warm-up
10:00 minute Cap
2 Sets, For Quality
400m Run
10 Alternating Down Dog Toe Touches
8/8 Reverse Lunges
:20/:20 second Single Leg Glute Bridge Hold
Metcon (Time)
GET FIT, SAVE KIDS
400m run
60 Box Step Ups 24”/20”
60 Pushups
400m run
60 Pushups
60 Box Step Ups 24”/20”
400m run
Time Domain : 12:00-16:00 minutes
Time Cap : 20:00
Primary Objective : Complete the Push-Ups in 4:00 minutes or less
Secondary Objective : Maintain faster than 5k pace on the runs
Stimulus : Muscular Endurance + Aerobic Capacity
While you do the workout, make sure to grab a picture or video before/after/during and use the hashtags – #getfitsavekids #riseup
Beginner:
200m Run
Band Assisted Push-Ups
Fitness:
300m Run
Performance/ Elite:
As Written
Finisher
Core / Strength Accessory Finisher
5 Sets, For Quality
10/10 Tall Kneeling Banded Paloff Press
10 Glute Bridge Dumbbell Pull-Overs
10/10 Single Arm Renegade Row on Elevation
Extra Instructions
The goal today with these accessories is to work on some upper body / core support work that really targets our entire midline and intrinsic stabilizers. The focus is on tight positions and smooth slow movement.
Recovery
2 Rounds
Right Leg + Left Leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Pigeon
Weightlifting
Power Clean
Part A.
Every 90s x 5 Sets
1 Floating Power Clean
1 Hang Power Clean
Rest: 10 seconds
1 Power Clean
Starting @ 55% of your 1rm Power Clean and increasing load each set. Goal is to finish above 75%. Your attention should be on the barbell turn over and at those percentages your final power clean should be snappy and strong.
*Floating Power Clean: You will start with a deadlift, then set yourself with a controlled descent to mid shin, pause momentarily then perform a Power Clean from that position. The barbell doesn’t not contact the floor, hence the name floating.
https://youtu.be/RwsjAJMpBzw
Once you have completed Part A, please move on to Part B:
Part B.
Power Clean
In a 12-15 minute window:
Build up to a 5rm Max
Touch and Go for the day.
Starting @ 70 % of your 1rm Power Clean and increasing load each set
Front Squat & Split Jerk
2 x 3 Front Squats + 2 Split Jerks @ 70%
2 x 2 Front Squats + 2 Split Jerks @ 75%
3 x 1 Front Squat + 1 Split Jerk @ 80%
Rest as needed between sets
Percentage is based on your 1rm Split Jerk
This complex is more about Clean and Jerk development over anything. Taking the Clean out of the equation and focusing solely on the Front Squat and Split Jerk. Use this opportunity to really prioritize maintaining a strong Torso/Elbow Position and being explosive in your Split Jerk. For most, the time from the Clean to the Jerk is the hardest, so really work to dial this in today and be aggressive with your reps.
Strength
Deadlift
12 minute EMOM
Minute 1-4: 5 reps @ 65%
Minute 5-8: 4 reps @ 70%
Minute 9-12: 3 reps @ 75%
Percentage is based on your 1rm Deadlift
The focus today isn’t so much the loading. It is about moving the load with speed. Be sure to not confuse proper technique and simply bouncing the barbell into the floor when looking for speed reps. Work to keep your arms long and engaged but keeping the tension and power coming from your legs. This is going to be great preparation heading into our upcoming cycle.
Conditioning
3 Rounds, For Time:
800m Run
25 Ghd Sit Ups
15 Deadlifts, 225/155 lb (102/70 kg)
10 Deep Deficit Parallette Handstand Push Ups, 9/4.5”
Time Cap: 24 minutes
You will find that the run should take the longest amount of time compared to the other movements. So knowing this, push the run if possible or that the very least know that a slow run vs a fast run can almost vary over a minute.
Primary Objective: Execute the deadlifts and handstand push ups portion, create a plan that will allow you to hold strategy for at least the first two sets.
Secondary Objective:
Complete the run in: sub 3:30-4:00 minutes each time
Core / Accessory Work (Checkmark)
5 Sets, For Quality
10/10 Tall Kneeling Banded Paloff Press
10 Glute Bridge Dumbbell Pull-Overs
10/10 Single Arm Renegade Row on Elevation