Miramar Beach Strength and Conditioning – Crossfit
Warm-up
Specific Warm-Up (5:00-17:00)
12:00 minute EMOM, Alternating Movements
minute 1: Choice Cardio
minute 2: 10 Banded Good Mornings + 5 Inchworm Push-Ups
minute 3: “Barbell Complex”
minute 4: Rest and add a little weight to the barbell
“Barbell Complex”
3 High Hang Muscle Clean
3 Hang Power Clean
3 Push Press
3 Front Squat
3 Split Jerk
Each round decrease by 1 rep on each movement and add a little load
PRIMER
Go over the complex for the day, talking through points of performance at each position.
High Hang = Hip (Dip and Drive vertically through the bar, pull under fast!)
Hang = Top of the knee / mid to low thigh (Stay over the bar, push through the floor, then jump vertically up and through the bar, coming behind the bar only once we start the pull under the bar)
Full Clean = Floor (Put it together, smooth off the floor and fast through the hips)
Have athletes work to keep a vertical torso on the Jerk Dip Drive, then punch through the bar keeping the bar over the midline of the body and bending the back knee.
Clean and Jerk
“Clean and Jerk Complex”
Every 3:00 minutes X 5 Sets
High Hang Squat Clean + Split Jerk
Hang Squat Clean + Split Jerk
Squat Clean + Split Jerk (2s Pause)
Starting @ 70% of 1RM Clean and Jerk, Building over 5 Sets
*Not TnG
“1 set consists of 6 reps”
Building to no higher than 80% of 1RM
Our main emphasis is on technique refinement. Because the percentages are lower this week, our goal is to achieve a perfect success rate in all your lifts. If you find the first three reps moving slower than usual, don’t hesitate to lighten the load. We’re prioritizing bar speed and control, so adjust as needed to maintain those crucial aspects of your lifts. Your precision and form are key this week.
Metcon (Time)
10-8-6-4-2
Deadlifts
Hang Power Cleans
Shoulder to Overhead
Load : 155/105lb
Primary Goal: 5:00-7:00 minutes
Time Cap : 10:00 minutes
Primary Objective : Attain best possible
Secondary Objective : Hang Power Cleans: Focus on an explosive hip extension and a quick pull under the bar
Stimulus : Barbell Cycling / Grip / Posterior Chain
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Developmental:
Romanian Deadlifts
Hang Power Cleans
Push Press
Load: 75/55lb
Fitness:
Load: 115/75lb
Performance:
As Written
Elite:
Load: 185/125lb
Recovery
Recovery / Mobility Protocol (55:00-60:00)
2:00 minute Barbell Adductor Stretch
1:00 minute Updog Pose
1:00 / 1:00 minute Single Leg Forward Fold
1:00 / 1:00 minute Scorpion Stretch
Optional Accessories
Strict Handstand Push-Up Development
Part A)
3 (sets) x 50% of Max Unbroken reps
Rest as needed between sets
Part B)
2 Sets, For Quality:
40 Second Wall Supported Handstand Hold
20 Banded Tricep Extensions
Rest as needed between sets
Running
Zone 2 Test
5 Miles For Time @ Zone 2 Heart Rate
(A great session to hit for deload)
If you don’t have correct data on Zone 2, use 180 – your age as your high end of heart rate for the day. This is not your average heart rate, but maximum. If you are 30 years old, this means that 150 will be the maximum heart rate you can allow yourself to go to. This is an absolute ego check on your aerobic base. Most that have not spent time building this system will have a hard time feeling like they are doing anything or getting anywhere, many will have to walk.
Score: The time it takes to complete the 5 miles, but you can only go at Zone 2 Heart Rate.
Primary Objective: Stay in Zone 2 for entire duration of run
Secondary Objective: Run the entire time
Stimulus: Aerobic Threshold
Conditioning
40 minute EMOM, Alternate each minute:
Minute 1: 5 Sandbag Cleans 150/100 lb
Minute 2: 15/11 Cal SkiErg
Minute 3: 1 Pegboard Climb or 40ft (12m) Sled Pull, hand over hand, heavy
Minute 4: 15/12 Cal Row
In today’s EMOM (Every Minute on the Minute) workout, your complete mental focus will be required. When opting for the sled pull, carefully choose the right load – aim for a sled pull duration of no more than 30 seconds, ideally around 25 seconds.
Goal for each minute is to complete the machines at a sub max effort each time, fast but repeatable fast.