Miramar Beach Strength and Conditioning – Crossfit
Warm-up
2 Sets, For Quality
1:00 Row
:30/:30 Banded Front Rack Mobility Stretch
10 Banded Goodmornings
10 Bar Kip Swings
10 Alt V-Ups
Metcon (Time)
Part A)
For Time, with a Partner
10-9-8-7-6-5-4-3-2-1
Toe to Bar
Power Cleans 135/95lb, (61/43kg)
Each partner will complete each round, alternating full rounds. This means that partner 1 will complete 10 Toes to Bar + 10 Power Cleans then tag partner 2 to complete 10+10 then back to partner 1 for 9+9 and so on down the ladder to 1+1
Rest 3:00 before starting Part B
Part B)
For Time with a Partner
3000/2700m Row
Alternating 500/450m per partner
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Part A)
Time Domain : 11:00-15:00
Time Cap : 17:00 minutes
Part B)
Goal : 9:00-12:00 minutes
Time Cap : 15:00 or 35:00 Running Time
Both Parts
Primary Objective: Part A is the primary focus of the day, The goal is to work on barbell cycling and grip
Secondary Objective : Part B, holding 1k Pace across for each interval
Stimulus : Grip / Anaerobic / Pulling
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Developmental:
Part A)
Hang Power Cleans 75/55lb, (34/25kg), Hanging Knee Raises
Part B)
2700/2400m Row For Time with a Partner
Alternating 450/400m per partner
Fitness:
Part A)
95/65lb, (43/30kg), Sub Knee to Elbow or Alt Toe to Bar
Part B)
As prescribed
Performance:
As Written
Elite:
Part A)
185/125lb, (84/57kg)
Part B)
5k For Time with a Partner on Alternating 500s
Time Cap: 20:00
Recovery
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Seated Straddle Stretch
1:00 Saddle Pose
Optional Accessories
3 Sets, for Quality
8/8 Side Plank Banded Row
10/10 Single Leg Barbell Hip Thrust
40 second Weighted Plank
Weightlifting
Part A.
Power Snatch
1 x 3 @ 70%
2 x 2 @ 80%
1 x 1 @ 85%
Rest as needed between sets
Incorporating hang power snatches into training will help improve explosiveness, speed, and power with the turn over phase of the snatch
(Rest 7:00-10:00 minutes after completing Part A)
Once you complete Part A, please move onto Part B:
Power Snatch
For Time:
20 Power Snatches
Load:
Level 3: 185/130 lb (85/60 kg)
Level 2: 170/120 lb (77.5/55 kg)
Level 1: @ 55-60 % of your 1rm power snatch
You can perform touch and go or singles, the option is yours. However, each rep must be a power snatch.
Time Cap : 8 minutes
Conditioning
5 Rounds, For Time
20 Toe to Bar
10 Power Cleans 185/125 lb, (84/57kg)
Strength Conditioning
For Quality:
1-2-3-4-5-6-7-8-9-10
Bench Press
10-9-8-7-6-5-4-3-2-1
Dual Dumbbell Deadlifts @ 100/70 lb (45/32 kg)
Bench Press Percentage:
1 & 2 reps = 85%
3 & 4 reps = 80%
5 & 6 reps = 75%
7 & 8 reps = 70%
9 & 10 reps = 65%
This is NOT FOR TIME
Do not rush through these sets. Ideally, each number should be completed unbroken. So rest as needed to achieve this. Look to have a spotter nearby for your bench press just in case. If you do not have access to 100/70 lb dumbbells, look to complete Regular Barbell Deadlifts loaded @ 245/165 lb (111/75 kg). As for the dumbbells, one head of the dumbbell touches the floor.
Level 3: As prescribed
Level 2:
Dual Dumbbell Deadlift @ 85/60 lb
Barbell Equivalent = 205/145 lb (92/65 kg)
Level 1:
Dual Dumbbell Deadlift @ 70/50 lb
Barbell Equivalent = 155/105 lb (70/47 kg)
Accessory Work
3 Sets, for Quality
8/8 Side Plank Banded Row
10/10 Single Leg Barbell Hip Thrust
40 second Weighted Plank