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:
8 minute EMOM
Minute 1: 45s machine choice
Minute 2: 8/8 Single Arm KB Bottom Up Presses
Minute 3: 8KipSwings +
15-20 secondHanging Knee Tuck
Minute 4: 20-30sNose to Wall Handstand Hold
Strength
Shoulder Press
Every 2:30 minutes x5 Sets:
1 Pause Strict Press (1s Pause)
2 Strict Presses
Start @ 70% of 1RM
Goal is to establish a heavy weight of this complex within the 5 sets.
On the pause rep you must pause the barbell at eye height then press through.
Skill Work
Bar Muscle-Up Skill Progression
Kipping Handstand Push-Ups Progression
10:00 CAP
Metcon
Metcon (AMRAP – Rounds and Reps)
10:00 AMRAP
(With a partner)
*Gymnastic Pull movement
Handstand Push-Ups
Stick Over-Unders 24/20’’
(Split reps evenly)
Reps/ movements vary upon difficulty level.
Goal : 6+ Rounds
Stimulus : Upper Body Focused Muscular Endurance / Stamina
Primary Objective : Unbroken Movements
Secondary Objective : Best total score of rounds and reps
Fitness :
10 Jumping Pull-Ups
10 Dual Dumbbell Strict Press
10 Stick Jumps 12’’
10 Bear Crawls Around Box
Performance :
10 Chest to Bar Pull-Ups
10 Box Piked Handstand Push-Ups
10 Stick Over-Unders 24/20’’
Elite :
10 BMU
14 Strict HSPU
18 Stick Over-Under (24/20″)
The focus is on the gymnastics today and the interference work between the bar muscle-ups, handstand push-ups and stick over- unders. This is a new movement but will jack the heart rate up and add the pump in the arms.
Extra work
RECOVERY
10/10 Side Lying Thoracic Rotatio n
10 Foam Roll Thoracic back area
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
Optional Accessories
Perform the following movements in Tabata Format:
(8x :20 ON/ :10Rest)
A)
Strict Pull Ups
*Rest 2:00 minutes between
B)
Dumbbell Hex Head Hold
*Rest 2:00 minutes between
C)
Plate Pinch Hold
Conditioning
For Time:
1500m SkiErg
Rest 1:00 minute
150 Wall Balls, 20/14lb (9/6kg) 10ft target
Rest 1:00 minute
15 Squat Snatches, 185/125lb (83/55kg)
Time Cap: 20 minutes
Score: Total Time (including rest)
Primary Objective: Wall Balls
Secondary Objective: Achieving the best possible time at each part.
We want you guys to push each individual section to achieve the best possible time. Aim for as few sets as possilbe on the Wall Balls
Running
5 x 800m + 200m jog right after each 800m effort
Rest: 2:00 minutes between sets, includes 200m jog
Rest: 4:00 minutes (total)
4 x 400m
Rest: 2:00 minutes between sets
Pace:
800’s: Start at 5k pace and you must increase effort across the remainder of the working sets.
Example: 800s — 2:27, 2:25, 2:22, 2:20, 2:17
Extra strength
A)
Snatch Complex
Every 2:30 minutes, 5 sets:
1 Power Snatch + 2 Snatches + 1 Overhead Squat
Holding between 80-85% of your 1 rep max Power Snatch.
Unbroken : Touch and Go
Our goal for this piece today is to replicate similar Power and technique used in the Power Snatch and put into the Squat Snatch. Please focus on extension and being patient through your pull.
B)
10EMOM
3 Banded Deadlift @50% (green bands)
% based off of 1RMDeadlift