Call us: 850-614-0694 | CrossFit Miramar Beach
Call us: 850-614-0694 | CrossFit Miramar Beach

Thursday

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

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