Miramar Beach Strength and Conditioning – Crossfit
Warm-up
3 Sets, For Quality
200m Run
5 Inchworm Push-Ups
5/5 Side Plank Clam Shells
10 Prone Swimmers
3 Depth Jump to Box Jump
Strength
Back Squat
Every 3:00 x4 Sets
3 Back Squats @ 80-85% of 1RM
+
4 Seated Box Jumps to a High Box
Metcon
Metcon (Time)
For Time:
Wall Balls
Run
Wall Balls
*Distance/ Volume vary by Level
Time Domain : 15:00-20:00 minutes
Time Cap : 20:00 minutes
Primary Objective : Complete the Workout in 17:00 minutes or less
Secondary Objective : Complete each set of Wall Balls in 3 Sets or Less
Stimulus : Leg Stamina / Aerobic Capacity (V02 Max)
The focus today is on building in some leg stamina for Murph by adding in big sets on Wall Balls as well as a long run under fatigue. This will help to train the muscles to handle that run at the end of Murph better and build greater capacity to handle big sets of light weight squats.
Fitness:
50 Wall Balls 14/10lb
800m Run
50 Wall Balls 14/10lb
Performance :
50 Wall Balls 20/14lb
1200m Run
50 Wall Balls 20/14lb
Elite :
75 Wall Balls 30/20lb
1 mile Run
75 Wall Balls 30/20lb
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
Accumulate 6 minute of Dead Hang
Every time you break perform 25/20 Push Ups
Time Cap: 12 minutes
Strength
Part A.
Power Clean (waves)
4 Sets:
3 reps @ 77%
2 reps @ 82%
1 rep @ 87%
Percentage are based on your 1rm Power Clean
Hold the same weight for the first two sets then you ‘can’ add 10/5lb (5/2.5kg) to each new set. Set 3: 77%+10/5lb, 82% +10/5lb, 87% +10/5lb
Set 4:: 77%+20/10lb, 82% +20/10lb, 87% +20/10lb
Part B.
Deficit Clean Pulls
4 x 2 @ 90%
2” deficit, standing on plates or top piece of the jerk blocks
Percentages are based on 1rm Squat Clean
Metcon Conditioning
2018 Regionals, Event 4:
For time:
2 Rounds,
10 Snatches, 175 / 125lb (80/56kg)
12 Bar Facing Burpees
Then, 2 rounds,
10 Snatches, 115/75lb (52.5/34kg)
12 Bar Facing Burpees
Time cap: 9 minutes
Conditioning
Machine Conditioning (Optional)
5 Sets, Each For Time:
500m Row
40/30 Cal Echo Bike
30 Drag Rope Double Unders
Rest 1:15 between sets
Reverse order each new set
Goal : sub 4:40/sub 5:00 minutes
If you don’t have a drag rope or a weighted rope perform 80 Double Unders.
If you fall off drastically after completing your third set, rest an additional minute (2:15 minutes) then begin the fourth set. We want to see high output with minimal rest but so if the rest period becomes too short we then want you to adjust the rest period to get the desired stimulus. However, you must go into this workout hitting it as written.
Score : Fastest completed set
Primary Objective : Complete as fast as possible
Secondary Objective : Sustain 2k pace on the rower each time