Miramar Beach Strength and Conditioning – Crossfit
Warm-up
3 Sets, For Quality
1:00 Row
5 Burpees to Target
15 Dead-Hang + 15 Active Hang
1 “Barbell Complex”
“Barbell Complex”
3 High Hang Muscle Clean
3 Front Squats
3 Tall Cleans
3 Hang Squat Cleans
PRIMER
10:00 Clock
Talk through the position at the top of the knee and the focus of hanging on the barbell and being patient through the hips, then extending violently before pulling back under the bar into a quality front rack position. We should build load to our working weight or even a touch higher before starting the workout.
Then we want to focus on Wall Ball cadence and positioning, as well as rowing technique and scaling modifications for the Burpee Pull-Up
Metcon (Time)
Every 8:00 X 3 Sets
40/32 Calorie Row
25 Wall Balls @ 20/14lb (9/6kg) / 10/9ft target
15 Burpee Pull-Ups
10 Hang Squat Cleans 135/95lb, (61/43kg)
Score : Slowest Set
Primary Objective : Complete each round in under 6:00 minutes
Secondary Objective : Choose a movement to focus on and tackle that with a specific goal in mind. This can be unbroken Wall Balls, or Unbroken Squat Cleans, or completing the Burpee pull-ups in under 90 seconds, etc.
Stimulus : Intervals / Chipper
Machine Substitutions:
-40/32 Calorie Bike Erg or Ski Erg
-400m Run
-32/23 Calorie Echo Bike
.
Developmental:
25/20 Calorie Row
20 Wall Balls @ 14/10lb (6/4kg) / 10/9ft target
10 Burpee Jumping Pull-Ups
10 Hang Power Cleans, 45/35lb, (20/15kg)
Fitness:
30/24 Calorie Row
20 Wall Balls @ 20/14lb (9/6kg) / 10f/9t target
10 Burpee Pull-Ups
10 Hang Squat Cleans 95/65lb, (43/30kg)
Performance
As Written
Elite :
40/32 Calorie Row
30 Wall Balls @ 20/14lb (9/6kg) / 10/9ft target
20 Burpee Pull-Ups
10 Hang Squat Cleans 185/125lb, (84/57kg)
Recovery
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Childs Pose
Optional Accessory Work
5 Sets, For Quality:
5/5 Weighted Pistol Box Step-Down, Moderate Load
10 Chest Supported Incline DB Rows, Moderate Load
20 Dual Dumbbell Wrist Curls, Light Load
Running
4 Sets, For Time
600m Run @ 5/10 RPE
400m Run @ 6/10 RPE
200m Run @ 8/10 RPE
Rest 2:00 minutes between sets
Score: Time for each set (4 scores)
Today, you essentially have 4 x 1200m intervals. During these sets today your focus is to build your pace finishing on a 200m hard effort which should feel like the pace you would run a mile in. During these intervals, be sure to focus early on your breathing and mechanics, dialing them in for when you start to pick-up speed to close out the intervals. The rest is shorter than what you’re running because we can use the first 600 m’s of each interval to essentially ‘Actively’ recover.
Stimulus: Aerobic Threshold
Weightlifting
Part A:
Tall Jerk Sequence
4 x 2.2.2
Select a nice light load to focus on footwork, pushing your chest through and landing in a nice stacked position within the catch.
Please ensure you watch the video link below: You will notice he does 3 different variations of the Tall Jerk. You will do all 3 variations also, completing 2 reps at each in a consecutive fashion. An entire set is considered 6 reps.
Once you have completed Part A, please move on to Part B:
Push Jerk
Part B:
3 Sets, For Load:
7 Reps @ 65%
Rest 1:00 minute
5 Reps @ 70%
Rest 1:00 minute
3 Reps @ 75%
Rest 3:00 minutes & repeat for 3 total sets
Percentages are based on your 1rm Push Jerk. Complete each number as touch and go reps today.
Weightlifting
Clean Complex
High Hang Squat Clean + Hang Squat Clean
Set 1: 3+1 reps @ 65%
Set 2: 3+1 reps @ 65%
Set 3: 2+1 reps @ 70%
Set 4: 2+1 reps @ 70%
Set 5: 1+1 reps @ 75%+
Rest as needed between sets
Cleans are not touch and go
Percentages are based off your 1rm Hang Squat Clean
Remember, on the fifth and final set you should be aiming to finish slightly above 75% of your 1rm Hang Squat Clean
Remember, you will complete the High Hang Squat Cleans first and then 1 Hang Squat Clean to follow. All reps are Squat Cleans.
–
Deficit Clean Pulls
3 x 5
Holding @ 85% of your 1rm Squat Clean
Please stand on a 2 inch riser for these reps. You can use straps if you have them
During these 5 reps please lower each rep down with control like you’re placing the barbell on eggshells
Gymnastics Conditioning
For Time:
11*22*33*22*11*
Chest to Bar Pull-Ups
Deficit Kipping Handstand Push-Ups, 3/1.5″
*After each set complete:
70 Double Unders
Time Cap: 18 minutes
Primary Objective: Overall Time
Secondary Objective: Double Unders
RPE: 8/10
Stimulus: Gymnastic Combination / Volume