Miramar Beach Strength and Conditioning – Crossfit
Warm-up
(Roller)
“:30 Each side”
World’s Greatest Stretch
Hamstring Roll
Quad Roll
Roll Over to V-Sit
Squat to standing toe touch
Immediately into
5 AMRAP
:30 Max Distance Machine Choice
5 Russian Kettlebell Swings
5 Goblet Squats, Light Load
5 Burpees
10:00 CAP
Primer (Checkmark)
Part A)
2 Sets
3 High Hang Clean High Pull
3 High Hang Muscle Clean
3 Front Squat
3 Tall Clean
into
Part B)
2 Sets
2 Hang Power Clean
2 Front Squat
2 Hang Squat Clean
2 Front Squat
into
Part C)
2 Sets
1 Power Clean
1 Front Squat
1 Squat Clean
1 Front Squat
Strength
Front Squat
Every 3:00 x 5 Sets
4 Rep Front Squat
“From the Floor”
(YES FROM THE FLOOR)
Start @ 80% of 1RM Clean
Increase Loads each set
*The athlete may use the Rack if it is due to safety concerns
Metcon
Metcon (Time)
4 Rounds for Time
Single/ Double Unders
15 Burpee Box Jumps, 24/20”
*Front Squats
Time Domain : 15:00-20:00
Time Cap: 20:00
Primary Objective: Complete each round in 4:15 minutes or less
Secondary Objective : Complete the Burpee Box Jumps in 1:30 or less
Stimulus : Anaerobic / Battery Work
Fitness:
200 Single Unders
15 Burpee Box Step-Ups, 24/20”
10 Front Squats @ 70% of 4RM
From the Rack
Performance:
60 Double Unders
15 Burpee Box Jumps, 24/20”
5 Front Squat 185/125lb
Elite:
100 Double Unders
15 Burpee Box Jumps, 24/20”
5 Front Squat 225/155lb
Extra Work
RECOVERY
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Str etch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose
Optional Accessories
3-4 Sets, For Quality
8/8 Contralateral Front Rack Bulgarian Split Squat
10/10 Single Leg GHD Hip Extensions
30 second Weighted Sorenson
Gymnastics
Barbell Cycling / Gymnastics:
5 Rounds, For Time:
1 Barbell Complex, 155/105lb
1 Pull Up Complex
One round of the Barbell Complex:
DT
12 Deadlifts,
9 Hang Power Cleans,
6 Push Jerk
One round of the Pull Up Complex:
12 Pull Ups
9 Toes to Bar
6 Chest to Bar
Time Cap : 16 minutes
Goal : 12-13 minutes
Conditioning
For Quality:
40 Alternating Dumbbell Squat Snatch 70/50lb
10 Strict Ring Muscle-Ups
Rest 1:1
5 Rounds, For Quality:
8 Alternating Dumbbell Squat Snatch 70/50lb
2 Strict Ring Muscle-Ups
We’re focusing on volume accumulation today. Approach this with the mindset of clean reps on both movements.
Primary Objective : Strict Muscle-Ups
Secondary objective: Strict Handstand Push-Ups
Conditioning
Echo Bike Progression
2 Sets:
Minute 0:00-1:30
12 second Sprint
Minute 1:30-3:30
15 second Sprint
Minute 3:30-6:00
18 second Sprint
Rest until 8:00 minute then begin set 2.
–
Rest: Additional 2:00 minutes
–
2 Sets:
Every 3:30 for 7:00:
30 seconds @ 90-95% of your max at this point in time into easy spin for the reaming time of the set.
@ 7:00
Rest until the 10:00 then begin set 2