Miramar Beach Strength and Conditioning – Crossfit
Warm-up
(Roller)
“:30 Each side”
Calf Roll
Hamstring Roll
Quad Roll
Roll Over to V-Sit
Squat to standing toe touch
Immediately into
2 Sets, For Quality
200m Run
10 Alternating V-Ups
10 Deep Lunge Mountain Climber
:30sec Jump Rope
:15sec Wall Lean March
6/6 SL Glute Bridge w/pause
250m Row
10:00 CAP
Metcon
Metcon (Time)
3 Rounds
1 Mile Run
100 Double Unders
1000m Row
*Reps will vary on DifficultyLevel
Time Domain: 35:00-40:00
Time Cap: 42:00
Fitness :
3 RFT: 1k Run, 100 Singles, 1k Row
Performance :
3 RFT: 1 Mile Run, 50 DUs, 1k Row
Elite : As Written
Triple 3 Re-Imagined, done in reverse order with the goal of completing under a challenging time cap. One reason we are doing this in reverse order and partitioned is to allow the time frame to be easily managed and those that will be capped to end on the dubs or row and not out on the run at the end of the class.
Primary Objective : Finish under cap
Secondary Objective : Hold the same splits throughout
Looking to stay at around 10k pace for the row and the run and maintain 3 sets or less on the double unders
Stimulus: Lactate Threshold
Cool Down
2 Rounds
Right Leg + Left Leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Pigeon
Extra work
Optional Accessories
4 Sets, For Quality
20 V-Ups
20 Russian Twists (over and back = 1)
20 Hollow Rocks
1:00 Forearm Plank Hold
R: 2:00 b/s
Goal is to complete each set AFAP
Swim: Warm Up
Warm up
2 Sets:
100 swim, your choice on stroke
75 kickboard
50 drill, your choice on drill
25 swim
Rest 1:00 minute between sets
*Hand drag drill, Catch-up Freesytle, Singapore Freestyle Drill
Swim Workout
Main:
2 Sets:
4 x 50 (25/25)
1st+5th: 25 fast/25 easy
2nd+6th: easy/fast
3rd+7th: all easy
4th+8th: all fast
Rest :20 between Intervals
Rest 2:00 between Sets
–
100 easy
–
3 Sets:
2 x 100 (75 freestyle/25 backstroke) on 1:30
4 x 25 freestyle on :25
Rest 2:00