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
For Quality:
60 Second Jump Rope Practice
8/8 Single Arm Ring Row
10 90/90 Hip Rotations
20 Second Ring Plank
Skill Work
Gymnastics Strength / Murph Prep
For Quality:
4 Sets
1:00 Max Strict Pull-Ups 31×1 Tempo
Rest 30 seconds
1:00 Max Ring Push-Ups 31×1 Tempo
Rest 30 seconds
Extra Instructions:
Focus on a strict tempo and adjust the movements as necessary to maintain the tempo. We would be looking to add a band for band assisted pull-ups or could move to a toenail spot pull-up . For the rings just move the rings up and create less of an angle to take bodyweight off of the movement.
Metcon
Metcon (Distance)
3 Sets, For Distance
4:00 AMRAP/ 2:00 REST
*Handstand Push-Ups
20 Renegade Rows
**Jump Rope Work
-Max Distance Farmers Carry in Remaining Time 70/53lb
Fitness:
10 Dual DB Strict Press
100 Single Unders
DB/KB: 35/25
Performance:
10 Box Pike SHSPU
100 DU OR 1:00 Effort
DB/ KB: 50/35
Elite:
Strict Deficit HSPU (2.5/1″)
DB/ KB: 70/ 50
50 Crossovers
Stimulus : Shoulder Stamina/ Endurance
Primary Objective : Compete all work to the farmers carry in 3:00 or less
Secondary Objective: stay unbroken for the farmers carry
Extra work
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 Accessories
3 Sets, For Quality
2-3 Skin the Cats
10-15 Dumbbell Chest Flys
10-15 Dumbbell Skull Crushers
Conditioning
Running Intervals
Warm-Up
400m Easy
Primer:
200m @ 5k Pace
50m Float / Jog
150m @ Faster
50m Float / Jog
100m @ Faster
50m Float / Jog
50m @ Sprint
Main:
3 Sets:
2 Rounds
600m @ 5k Race Pace
200m Float Recovery (1:15-1:30/k Slower than 5k pace)
200m @ Mile Race Pace
200m Float Recovery (1:15-1:30/k Slower than 5k pace)
Rest 3:00 sets
Weightlifting
Snatch Complex
Every 3:00 x 5 Sets
1 Snatch Pull +
1 Low Hang Squat Snatch +
1 TnG Squat Snatch
-Rest 10-15 seconds-
1 Squat Snatch
Starting @ 70% of 1RM Squat Snatch and increasing load to heavy for the day
The focus here is to work on positions staying over the bar longer, loading the hamstrings at the low hang position by pressing the ground away, pushing the knees back, all while keeping the hips low with your eyes on the horizon. Keep the bar close by keeping lat tension and driving up and through the bar.
Extra strength
12 minute EMOM
5 Banded Strict Press @40% (red bands)
% today is based off of your 1 rep max Strict Press
Setup:
https://youtu.be/98zpCSacaaA
*We also use heavy dumbbells as anchors.
(Rest 5:00 minutes between EMOM’s)
12 minute EMOM
3 Banded Deadlift @50% (green bands)
Setup:
https://youtu.be/qze4CP0f7o8
% today is based off of your 1 rep max Deadlift