Miramar Beach Strength and Conditioning – Crossfit

Warm-up

6:00 X For Quality

10 Bootstrap Squats

5/5 Pendulum Lunges

10 second Hollow Hold

10 second Arch Hold

Metcon (Time)

32:00 Runing Clock

(With a partner)

*Split reps evenly

Part A) 0:00-15:00 minutes

Complete For Time

800m Run OR 4:00 Effort Together

80ft Single Arm Suitcase Walking Lunges (Split)

60/42 Calorie Echo Bike (Split)

40 Syncro V-Ups (Together)

20 Goblet Squats (Split)

Time Cap : 15:00 minutes

Part B)

@ 20:00 minute Mark

800m Run OR 4:00 Effort (together)

60 Air Squats (split)

40 Syncro V-Ups (together)

20/14 Calorie Echo Bike (split)

Time Cap : 12:00 minutes

Score = Combined Time of Both Parts

Primary Objective : Complete Part A in Sub 13:00 minutes

Secondary Objective : Compete Part B in 10:30

Stimulus : Leg Stamina / Midline Conditioning

Recovery

Recovery / Mobility Protocol

2:00 minute Barbell Adductor Stretch

1:00 minute Updog Pose

1:00 / 1:00 minute Single Leg Forward Fold

1:00 / 1:00 minute Scorpion Stretch

Optional Accessories

3-4 Sets, For Quality

10 Banded Sissy Squat Leg Extension

10 Pike Overs

-Max Effort GHD Supine Hold

Rest as needed between sets

Weightlifting

Clean and Jerk

1 x 3 @ 65%

2 x 2 @ 75%

2 x 1 @ 80%

3 x 1 @ 85%

1 x 1 @ 90%

Rest as needed between sets

Percentages are based on your 1rm Clean and Jerk

Goal: 3 x 1 @ 85% we care highly on these three sets.

Early in this piece, focus on the following: Explode with power from the hips (triple extensions) while keeping the bar close to your body, maintaining a strong back angle and engaging your lats throughout the clean pull.

Echo Bike Development

5 Sets

5:00 minutes @ 8 RPE

2:00 minutes walking rest between sets

Goal:

Holding 80% of your 5:00 minute Max Calorie Effort. If you got 100/70 for the 5:00 minute test, that would be 80/56 Calories for each 5:00 minute segment. If you feel like pushing the pace a bit harder, only do so on the last set.

Primary Objective: Holding 80% of you Max 5:00 minute calorie number

Secondary Objective: Slightly increasing Calories on each set until last set. i.e if your goal is 80 Calories for the 5:00 minutes, increase from 79-80-81-82-then open effort on the last one or just hit 80+

Stimulus: Lactate Threshold Development / Quad Pump

Conditioning

“DT, Meet Core”

5 Rounds, For Time:

1 Round of “DT”

20 Ghd Sit Ups

Time Cap: 11 minutes