Miramar Beach Strength and Conditioning – Crossfit
Warm-up
3:00 minute Machine of Choice (Easy pace)
into:
3 Sets, For Quality:
7 Inchworm Push-Ups
7/7 Single Leg Glute Bridges
7 Dual Dumbbell Sumo Deadlifts, Moderate / Heavy
7 Dual Dumbbell Strict Press, Light / Moderate
Strength (Checkmark)
3 Sets,
Every 30 seconds, 3 Rounds
1 Deadlift @ 85%
into…
Every 30 seconds, 3 Rounds
1 Strict Press @ 85%
Rest 90 seconds between sets
Extra Instructions / Points of Performance
This is performed on a 12:00 minute running clock in order to complete the sets. The way this will work is that we hit 1 rep of either the strict press or the deadlift on the top of the 30 second mark, wait until the next 30 seconds before hitting another rep. We will do this for 3 reps of 1 strength movement then move directly to the other movement to perform the same 3 rep sequence. This is done in succession of Deadlifts then for Strict Press, before resting for 90 seconds then coming back around to the top. Focus on bracing positions, breaking tension of the floor in the Deadlift, and engaging the lats and posterior delts in the set-up of Strict Press.
Deadlift
Shoulder Press
Metcon (AMRAP – Rounds and Reps)
10:00 AMRAP
25 American KB Swings 53/35lb
25 Handstand Push-Ups
25 American KB Swings 53/35lb
25 Ring Dips
25 American KB Swings 53/35lb
25 Push-Ups
Extra Instructions
The focus today is to get in a little shoulder interference in a workout that is built off the classic CrossFit workout “JT”. The combo of Handstand Push-Ups + Ring Dips + Push-Ups packs a big punch and combining that with American Kettlebell Swings will add just a little more forearm pump to the mix.
Goal : Get to the 2nd round of Handstand Push-Ups
Primary Objective : Complete 1+ Rounds
Secondary Objective : Unbroken American Kettlebell Swings
Stimulus : Muscular Endurance / Interference / Shoulder Pump
Beginner:
KB Swing 35/18lb
Tall kneeling DB Strict Press
Bench Dips
Band Assisted Push Ups
Fitness:
KB Swing 44/26lb
Box Pike Handstand Push-Ups
Banded Ring Dips
Push Ups
Performance:
As Written
Elite:
Strict for ALL Pressing Movements
Load: 70/53lb
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
For Quality: (Not For Time)
5 minutes AMRAPS
10 GHD Hip Extensions
*1 Wall Walk
*add an additional wall walk each round
(Rest 1:00 minute)
5 Minute AMRAP:
Max distance of Reverse Walking Sled Pull with straps, light/moderate load
Select a load that will allow you to perform the 4 minutes unbroken
Purely for lower back development, not for reps or distance. Allow this time to focus on form and mind muscle connection.
Running
Warm-Up
1k Easy
into..
8 Sets
150m Run
50m Walk
*building pace over the course of 8 Sets
Main:
4 Sets
3 Rounds
300m @ 10k Pace
100m @ Mile Pace
Rest 3:00 minutes between sets
*Between sets, stay moving with either some walking or light jogging. If done on a runner you can use the bike erg in the recovery portion
Primary Objective : Holding the 10k Pace on during the 300s
Secondary Objective : Hitting mile race pace on each finishing 100
Stimulus : V02 Max / Lactate Tolerance
Weightlifting
Muscle Snatch / Squat Snatch
Part A.
4 Sets:
3 Muscle Snatches
Starting @ 40-45% of your 1rm Power Snatch and each round increasing load.
Goal all successful lifts and all reps without hip contact; keep the barbell close to the body though.
Not touch and go, short readjustment at the bottom of each rep.
Focus your attention on the Floating snatch, hold the bottom position for 1-2 seconds.
Once you have completed Part A, please move on to Part B:
Part B.
Snatch
3 x 3 @ 72%
3 x 2 @ 80%
3 x 1 @ 85%
Rest as needed between sets
Percentages are based on your 1rm Squat Snatch. Main focus is the final 3 sets
Extra Accessories
4 Sets, For Quality:
8/8 Single Arm Dumbbell Overhead Tricep Extensions, Moderate Load
:30/30 Second Side Plank Hold
16 Barbell Wrist Curls, 45/35lb
8 Rower Pike Ups
Rest as needed between sets