Miramar Beach Strength and Conditioning – Crossfit
Warm-up
Mobility
:30/:30 second Couch Stretch
:30/:30 second Scorpion Stretch
:30/:30 Wall Figure 4 Stretch
Med Ball Partner Warm-Up
Complete For Quality
400m Run (both partners run together passing back and forth the medball)
Med Ball Chest Pass x 10/Partner
Med Ball Rotational Partner Toss x 10/Partner x 10/Side
Med Ball Russian Twist Toss x 10/Partner x 10/Side
Plank Alternating Med Ball Taps x 20/Partner
Metcon (AMRAP – Reps)
5 Sets x 4:00 AMRAP
1:00 Max Partner Med Ball Sit-Ups 20/14lb
400m Run w/ Med Ball
-In the Remaining Time Max Rope Climbs 15ft
*1:00 rest between sets
Score = Total Reps of Sit-Ups and Rope Climbs
Rope Climbs = 4 Medball Sit-Up Reps
Extra Instructions
This workout will start with both athletes sitting across from one another and doing a sit-up with a med ball and passing back and forth. Every rep counts, but only one athlete will be holding the ball on any given rep. The ball must be passed every rep so that the weighted reps are alternating. Athletes will remember their total reps at the minute, then run out the door with the medball for 400 meters, once they enter the gym again they will work to accumulate as many rope climbs in the remaining time as possible.
Primary Objective : Complete 20+ Med Ball Sit-Up Reps and 4+ Rope Climbs each set
Secondary Objective : Complete the 400m Run in under 2:00 minutes
Stimulus : Midline Conditioning / Aerobic Stamina
Developmental:
1:00 Max Synchro Abmat Sit-Ups
400m Run Together
-In the Remaining Time Max Rope Pull to Stands
Fitness:
Rope Climb: 10′
Performance:
As Written
Elite:
1:00 Synchro GHD Sit-Ups
400m Run w/ 45/25lb, Weight Plate
-In the Remaining Time Max Legless Rope Climbs
Recovery
:30/:30 second Elevated Calf Stretch
1:00 minute Updog + Down Dog
1:00 minute Seated Chest Stretch
1:00/1:00 minute Pigeon Pose
Optional Accessories
4 Sets, For Quality:
10 Eccentric Single Leg Squat to Box
15 Ghd Hip Extensions
20 Alternating Bicep Curls
Running
5K Run: Test
Weightlifting
Power Clean
Part A.
Every 90 seconds, 5 Sets, complete the following:
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:
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
Strength
On a 15:00 minute Clock establish a new
1RM Bench Press + 1RM Weighted Strict Pull-Up
Conditioning
3 Rounds, For Time:
800m Run
25 Ghd Sit Ups
10 Deep Deficit Parallette Handstand Push Ups, 9/4.5”
5 Rope Climbs
Time Cap: 24 minutes
Accessory Work
4 Sets, For Quality:
200ft Farmers Carry, heavy load
12-15 Seated Dumbbell Lateral Raise , light load
12/12 Single Leg KAS Hip Lift
12-15 Lumbar Roll to Pike
Allow quality time to focus on good movements here. Our target or our goal is to mingate injury and develop further joint stability.
Farmers Carry:
Select a load that will allow you to perform 100ft unbroken each time.