Miramar Beach Strength and Conditioning – Crossfit

Warm-up

(Roller, Band)

:30 each side

General Warm Up:

Banded Tricep stretch

Banded Good morning

Standing Quad Stretch

Lat Roll

Low back roll

+

Specific Warm Up:

5 AMRAP

:30 Machine OR 200m Run

10 Deep Squat w/Thoracic Rotations

5/5 Single Arm Kettlebell C&J (Light)

5/5 Single Arm Kettlebell Thrusters

10:00 CAP

Strength

Squat Clean Thruster

Clusters / Thrusters

Every 3:30 minutes, 5 sets, complete the following:

3 Cluster @ 70%, unbroken (tng)

2 Thrusters @ 80%, unbroken

1 Thruster @ 87-90%

In each 3:30 minute window complete all 6 reps. % are based on your 1rm thruster. We should have a pretty good idea of numbers after just completing 23.B a couple weeks ago.

Metcon

Metcon (Time)

For Time:

21-15-9

Dual KB Hang C&J

*Pull-Up Variation

10:00 CAP

(Sub KB for DB’s if needed)
Fitness: DB 30/20, Banded Pull Ups

Performance: 53/ 35, Pull Ups

Elite: 70/ 53, Chest to Bar

Time Domain: 3:00-6:00

Time Cap: 10:00

Stimulus: Shoulders / Anaerobic

Primary Obj: Fastest Overall Time Looking to manage reps/ sets on each movement to stay moving as fast as possible throughout.

Secondary Obj: Unbroken pull-up variations

Extra work

A)

Push Jerk

1 x 5 @ 70%

3 x 3 @ 80%

3 x 2 @ 85%

Percentage is based off of your 1 rep max.

B)

Gymnastics Conditioning

5 Rounds, For Time:

20 GHD sit-ups

20 Strict Handstand Push-Ups

Time Cap: 15 minutes

Goal: 10-12 minutes

Score: Overall time and record splits for each set of strict handstand push-ups

Conditioning

A)

Row Conditioning

4 Sets:

3:00 minutes @ 5k+2

Rest 1:00 minute

1:00 minute @ 5k-2

Rest 1:00 minutes

(2 x 1:00 minute @ 5k, Rest :30 seconds between intervals)

Rest 2:00 minutes between sets

Primary Objective: Holding the paces for each 1:00 interval

Secondary Objective: Holding 3:00 minute interval pace

B)

Bodyweight Conditioning (Optional)

10 minute EMOM: With a vest 20/14lb

10 Kipping Ring Dips + 5 Strict Pull-Ups

(yes, all 15 reps each minute please)