Miramar Beach Strength and Conditioning – Crossfit
Warm-up
2 Sets,
200m Run
6 Inchworm to Hollow Body
10 Deep Lunge Mountain Climbers
6/6 Single Arm Ring Rows
Gymnastics Primer
Work through:
-Kipping and butterfly pull-up skills and drills
-Different scaling modifications for the workout.
*Spend about 10:00 before hitting the EMOM.
Metcon (Checkmark)
30:00 EMOM
min 1 : 10-15 Pull-Ups
min 2: 10-15 Calorie Row
min 3 : 10-15 Line Facing Burpees
min 4: 200m Run
min 5: Rest
Primary Objective : Complete each movement within the minute in the shortest time frame possible
Secondary Objective : Hold the highest rep count across all sets
Stimulus : Sprint Efforts / Upper Body Pulling Focus
*Machine Subs for Row:
SkiErg/ Bike Erg = Equal Calories.
Echo Bike 8-13 Cals
*Machine Subs for the Run:
20/16 Calorie Bike Erg
15/11 Calorie Echo Bike
.
Developmental:
min 1: 9/7 Strict Banded Pull-Ups
min 2: 8-12 Calorie Row
min 3: 10 Elevated Burpees
min 4: 150m Row
Fitness:
min 1: 9/7 Strict Pull-Ups
min 2: 10-15 Calorie Row
min 3: 10 Strict Burpees
min 4: 170m Run
Performance
As Written
Elite:
min 1: 20 Chest to Bar Pull-Ups
min 2: 18/15 Calorie Row
min 3: 15 Line Facing Burpees
min 4: 200m Run
Recovery
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Optional Accessory Work
3 Sets, For Quality
10 Dual DB Zottman Curls
15 Tall Kneeling Banded Straight Arm Lat Pull-Downs
Running
Warm Up:
3 Sets, For Quality:
150m Jog
50m Walk
100m Run @ 85% effort
Main:
1 x 500m at 80-85% effort (Guide time frame: 1:42-155)
Rest: 3 minutes
2 x 400m at 85% effort ( 1:20 -1:35 minutes) Rest: 2 minutes between sets
Rest 3:00 minutes (total rest time)
3 x 200m at 85-90% (37-45 seconds) Rest: 90 seconds between sets
Rest 3:00 minutes (total rest time)
3 Sets: Plyometrics:
3 Bounds over hurdles / boxes
6/6 Dumbbell Split Squat Jumps, light dumbbells (refer to video link)
Rest: 2:00 minutes between sets
Video Link:
Bounds over hurdles:
https://youtube.com/shorts/ISyc8Sqe0hU?si=8BEIyC_GpLliN0Xb
Dumbbell Split Squat Jumps:
https://youtube.com/shorts/CDZlrqHPIaU?si=OkGMiiUWVqzyo-5Y
Weightlifting
Part A.
Push Jerk + Split Jerk
Set 1: 2+1 reps @ 65%
Set 2: 2+1 reps @ 65%
Set 3: 2+1 reps @ 65%
Set 4: 2+1 reps @ 70%
Set 5: 1+1 reps @ 70%
Set 6: 1+1 reps @ 70%
Rest as needed between sets
percentages are based off your 1rm Push Jerk
Pause for 3 seconds in the catch on the split jerk on each set, before standing out of the split jerk.
Once you have completed Part A, please move on to Part B:
Part B.
Clean Complex
1 Pause Clean Below Knee + 1 Clean
Set 1: 2+1 reps @ 60%
Set 2: 2+1 reps @ 60%
Set 3: 1+1 reps @ 65%
Set 4: 1+1 reps @ 65%
Set 5: 1+1 reps @ 70%
Rest as needed between sets
Cleans are not touch and go
percentages are based off your 1rm Clean
Once you have completed Part B, please move on to Part C.
Part C.
Clean Pull + Floating Clean Pulls:
4 Sets x 1 Clean Pull + 3 Floating Clean Pulls) @ 85%
*Focus on a 3 second eccentric on the last rep to the floor
Percentage are based off your 1rm Clean
Floating Clean Pulls:
https://youtu.be/o5PHqByNrF8?si=Gtu1Luto6o-p3gd8