Miramar Beach Strength and Conditioning – Crossfit
Warm-up
7:00, for Quality
10 Bootstrap Squats + Deep Squat Thoracic Rotations
10/10 Single Leg Glute Bridges
10/10 Bird Dogs
8 Inchworm Push-Ups
Barbell Primer
Part A)
3 Sets
Power Clean
Push Press
Front Squat
Thruster
Part B)
3 Sets
Squat Clean
Thruster
Part C)
3 Sets
1-2 Clusters building weight to working weight
The focus here is to hit the movements that will directly primer the lift we are about to work through. By breaking it down to each component on the first 3 sets, then putting together the big lifts in the next 3 sets we will prime the athletes to maintain a more upright torso and focus on the drive phase with a quality front rack position.
We are ideally building loads throughout this primer and at the end of the primer should be ready to go.
Clean and Jerk
Every :90 X 6 Sets
2 Clusters
Start @ 50-55% of Clean and Jerk and Increase to a max for the day
*These are not TnG Reps
Cluster = Squat Clean Thruster
Extra Instructions / Points of Performance
The Cluster is the combination of the Squat Clean into the Thruster. This means that we are looking for a quality set-up position just like the Clean, then a smooth lift off the floor to just past the knees before exploding and accelerating through the hips before catching in a quality Front Rack position in the bottom of a Front Squat. Coming out of the Front Squat we want a vertical torso and great drive with arms pressing up on the barbell before finishing with a strong press overhead. We are looking for full extension of the knees, hips, shoulders and elbows overhead with the biceps covering the ears and a neutral spine.
Metcon (Time)
8 Sets, For Time
7 Bar Facing Burpees
6 Deadlifts
5 Hang Power Cleans
4 Thrusters
*Rest 1:00 minute between sets
Load : 115/80lb, (52/34kg)
Goal : 14:00-18:00 minutes
Time Cap : 20:00 minutes *including rest time
Primary Objective: Maintaining 1:00 minute per set +/- 5 seconds
Secondary Objective: Descending splits across
Stimulus : Anaerobic / Barbell Cycling Efficiency
.
Developmental:
Empty Barbell 45/35lb, (20/15kg)
Fitness:
95/65lb, (43/30kg)
Performance :
As Written
Elite:
135/95, (61/43kg)
Recovery
Recovery / Mobility
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose
Optional Accessories
3-4 Sets, For Quality
8 Hang Clean High Pulls
:20-:30 second Overhead Barbell Hold
10-12 Glute Ham Raises
Echo Bike Development
3 Sets, For Max Calories
Minute 1: 15/11
Minute 2: 18/13
Minute 3: Rest
Minute 4: 16/12
Minute 5: 20/14
Minute 6: Rest
Minute 7: Max Calorie
Minute 8: Rest
Minute 9: Rest
Primary Objective: hit prescribed calorie numbers
Secondary objective: 30/22 Calories in max cal minute
Stimulus: Alactic Endurance / Pain
RPE: 9/10
Conditioning
Part A.
3 Rounds, For Time:
12 Power Snatch
8 Bar Muscle Ups
8 Box Jump Overs 30/24’’
Loads:
Men: 155 lb, 170 lb, 185 lb ( 70, 77.5, 84 kg)
Women: 105 lb, 115 lb, 125 lb (48, 52, 56.5 kg)
Rest 5:00 minutes, then perform the following:
Part B.
For Time:
36 Shoulder to Overhead
24 Power Snatch
24 Box Jump Overs 30/24’’
16 Bar Muscle Ups
Load: 135/95 lb
Time Cap: 20 minutes (not including rest)
Primary Objective: Part A: Allow yourself to go full effort on this, you must change your own plates. Grip will be a limiting factor.
Secondary Objective: Part B: Barbell movement, complete in less than 3 sets or less.
RPE: 9/10
Stimulus: Barbell Cycling / Grip
Strength
Overhead Squat
1 x 5 @ 75%
2 x 4 @ 80%
2 x 3 @ 85%
Rest 3:00 minutes between sets
Percentage is based on your 1rm Overhead Squat