Miramar Beach Strength and Conditioning – Crossfit
Warm-up
12:00 minutes
Beginning the Session with some Active Range of Motion mobility work:
2 Sets, For Quality:
10 Alternating Deep Lunge Mountain Climber to Stretch
6-8 Med Ball Thoracic Opener
:30-45 second Dead-Hang
Once you complete the above Mobility work, please move into the General Warm Up for the day:
2 Sets, For Quality:
5/5 Single Arm Ring Row
5/5 Single Leg Dumbbell RDLs
5/5 Single Arm Dumbbell Sots Press
5 Barbell Kang Squats , 45/35lb
Clean and Jerk
Every 2:00 x 5 Sets:
1 Clean
Rest 20s
1 Clean and Jerk
Starting @ 80% of your 1rm Clean and Jerk and increasing the load each set
Primary Objective : Aim to finish @ 90% of your 1rm Clean and Jerk
Secondary Objective : No misses
Extra Instructions
Focus on the correct position and control the movement with leg drive from the floor and turning the elbows over fast through into a good front rack position in the catch. Stand up forcefully out of the front squat before adjusting hands and then performing a powerful split jerk. Keep a vertical dip and drive with the barbell high on the front rack before driving through the bar and landing underneath the bar in a tight powerful split position before standing back up to full extension.
Metcon (AMRAP – Rounds and Reps)
11:00 AMRAP
1 Legless Rope Climb
3 Burpee Box Jump Overs 24/20”
5 Dual Kettlebell Hang Clean and Jerk 53/35lb
Extra Instructions:
We are focused on a little upper body stamina and efficiency here with the combination of legless rope climbs, burpee box jump overs and dual kb clean and jerk. We said hang today as we didn’t want any questions about it, but that is always the assumption with kb clean and jerks 🙂
Primary Objective : Legless Rope Climb Efficiency
Secondary Objective : Maintaining 90 seconds or less / round
Stimulus : Gymnastics Density / Upper Body Push / Pull
Beginner:
2 Pull to Stands
3 Burpee Box Step-Ups 24/20”
5 Dual DB Hang C&J 30/20lb
Fitness:
2/1 Rope Climb
3 Burpee Box Jump Overs 24/20”
5 Dual KB Hang C&J 44/26lb
Performance:
As Written
Elite:
2 Legless Rope Climb
4 Burpee Box Jump Overs 24/20”
6 Dual KB Hang C&J 70/53lb
Recovery
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations
Optional Strength Accessories
5 Sets
5/5 Barbell Front Rack Bulgarian Split Squat
5 Weighted Strict Pull-Ups
Rest as needed between sets
Swimming
Warm-Up:
2 Sets, For Quality:
100m Easy
50m (25m *Drill + 25m Swim)
50m Kick
50m Pull
50m (25m Easy + 25m Fast)
*Drill = Catch-Up, Fist, or Fingertip Drag
Fist Swim, https://www.youtube.com/watch?v=HH0TlKA-UFU
Catch-Up Swim, https://www.youtube.com/watch?v=qpczzwoXbyQ
Fingertip Drag Drill https://www.youtube.com/watch?v=Bt1hdL89dM0
Main:
Broken 1500m
00:00 – 10:00 minutes
500m Swim
10:00 – 18:00 minutes
400m Swim
18:00 – 24:00 minutes
300m Swim
24:00 – 28:00 minutes
200m Swim
28:00 – 30:00 minutes
100m Swim
Primary Objective: Maintaining fastest overall average pace per 100m
Secondary Objective: Descend pace moderately over the course of the broken 1500m
Stimulus: Lactate Threshold / Upper Body Muscular Stamina
Conditioning
40 minute EMOM, Alternate each minute:
Minute 1: 16/12 Cal Echo
Minute 2: 12-15 Toes to Bar
Minute 3: 14/11 Cal SkiErg
Minute 4: 60ft (18m) Handstand Walk, w/obstacle