Miramar Beach Strength and Conditioning – Crossfit
Warm-up
2-3 Sets
2:00 Cardio Choice
10 Deep Lunge Mountain Climbers
5/5 Pendulum Lunges
:15 Passive + :15 Active Hang
:30 KB Dead-Bug
Strength
Clean and Jerk
Every 3:00 for 15:00
1 Power Clean
2 Hang Squat Cleans
3 Split Jerks
ALL UNBROKEN
Starting @ 75% of limiting liftand increasing to a heavy for the day.
Metcon
Metcon (Time)
For Time:
10 Squat Cleans
10 Shoulder to Overhead
8 Squat Cleans
8 Shoulder to Overhead
6 Squat Cleans
6 Shoulder to Overhead
4 Squat Cleans
4 Shoulder to Overhead
2 Squat Cleans
2 Shoulder to Overhead
Time Domain: 6:00-8:00
Time Cap: 10 minutes
Fitness: 45/35
10,8,6,4,2
Hang Power Cleans
Front Squats
Push Press
Performance: 95/65
Elite: 135/ 95
Primary Objective : Achieve best possible time
Secondary Objective : Unbroken to minimal sets on the shoulder to overhead
Stimulus: Anaerobic / Barbell Conditioning
Cool Down
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
Extra Work
4 Sets, For Quality:
1:00 minute GHD Sorenson Hold
100/100ft (30/30m) Single Arm KB Suitcase Carry , Moderate Weight
10/10 Single Leg Hamstring Bridges
Extra Strength
Deadstop Front Squats
Dead Stop Front Squat with 2 second negative
Every 30 seconds, 10 sets:
1 Dead Stop Front Squat with 2 seconds negative
Holding 57-60%
Rest 2:00 minutes
Every 30 seconds, 10 sets:
1 Dead Stop Front Squat with 2 seconds negative
Holding 62-65%
Setup so you are 1” below parallel with your squat depth, you can use blocks or rack to perform.
Dead-stop training has you remove all tension from your muscle between reps, so you have to produce maximal force during the next rep.
Extra Skill Work
Skill Work
15:00 EMOM
min 1: 2-3 Rope Climbs
min 2: 50-100ft Handstand Walk
min 3: 8/8 SA KB Snatch @ Choice
Gymnastics Muscular Endurance
2 Sets
15 Strict HSPU
15 Deficit Kipping Handstand Push-Ups 4/2”
15 Kipping HSPU
R: 3:00 b/s