Miramar Beach Strength and Conditioning – Crossfit
Warm-up
(Roller, Band)
:30 each side
General Warm Up:
Banded Tricep stretch
Standing Quad Stretch
Lat Roll
Low back roll
+
Specific Warm Up:
5 AMRAP
15 Banded Goodmornings
10 Alt V-Ups
15 Banded Face Pulls
2 Wall Walks + 10 second Nose to Wall Handstand Hold
8/8 SA DB Hang Muscle Clean and Press
Strength
Shoulder Press
Part A)
8EMOM
5 Banded Strict Press @ 40-45
(light-mod bands)
% based off of your 1 rep max Strict Press
(Rest 4:00 minutes between EMOM’s)
Deadlift
Part B)
8 EMOM
3 Banded Deadlift @ 50-55%
(Mod-Heavybands)
% based off of your 1 rep max Deadlift
Metcon
Metcon (AMRAP – Rounds and Reps)
9:00 AMRAP
7 Handstand Push-Ups
9 Dual DBHang Clean and Jerk
16Sit-Up Variation
Goal : Sub 2 minutes / round
5+ Rounds
Beginner:
7 Kneeling Box Pike HSPU
9 Dual DB Hang C&J 25/15lb
16 Ab mat Sit-Ups
Fitness:
7 Kipping HSPU
9 Dual DB Hang C &J35/25lb
16 V-Ups
Performance:
7 Strict HSPU
9 Dual DBHang C&J 50/35lb
16 V-Ups
Elite:
7 Wall Facing HSPU
9 Dual DB Hang C&J 70/50lb
16 GHD Sit-Ups
Primary Objective : Complete each set in 2:00 or less
Secondary Objective : Complete each movement unbroken
Stimulus : Shoulder / Midline Pump
Extra work
RECOVERY
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
Optional Accessories
4 Sets, For Quality:
100ft KB Farmer Carry, 70/53lb, 32/24kg
8/8 Kettelbell Halos , light load
15 reps Finger Flexor Curl (red band)
Rest as needed between sets
Running
Running Intervals :
As Separate Session
4x400m @ mile pace / 1500m pace
Rest 1:00
+
Rest 3:00 minutes (complete 400m jog)
+
2x 800m @ 3k Pace
Rest 1:30
+
Rest 3:00 minutes (complete 400m jog)
+
4x400m @ mile pace / 1500m pace
Rest 1:00
The goal, training you to learn race specific speed and fatigue resistance abilities. We are working on speed extension from previous running interval sessions. Moving into the 400m and 800m range will create an even greater challenge on our lactate clearance ability as well as running efficiency in the later sets.
Weightlifting
Clean and Jerk
Build up to a heavy single at 87-90% of your 1rm Clean and Jerk
Then:
Every 90 seconds, 6 Sets:
1 Clean + 1 Front Squat + 1 Jerk
Percentage 85% of your 1rm Clean and Jerk
If you are feeling good, on your last 1-2 sets you may increase to 87%. We would rather tidy and strong form over instability and compromising form.
*Squat Clean, a friendly note, we will specify if we want you to perform power clean.
Gymnastics Conditioning
Every 3:00 minutes, 6 Sets
7/5 Bar Muscle Ups
50ft Dual KBOverhead Walking Lunges 53/35lb
14 Toe to Bar