Miramar Beach Strength and Conditioning – Crossfit
Warm-up
2 Sets, For Quality
200m Run
:30/:30 Banded Front Rack Stretch
20 Bear Plank Shoulder Taps
10 Barbell Upright Rows
10 Bradford Press w/lockout
Strength SUPERSET
15:00 minute EMOM
min 1: *Push Press
min 2 : *Front Squat
min 3 : Rest
Loading is listed below
Push Press
Push Press Tempo
Front Rack : 1s Pause
Top of press : 1s Pause
Lower : 3s tempo
Set 1: 6 Reps @ 60%
Set 2: 6 Reps
Set 3: 6 Reps
Set 4: 6 Reps
Set 5: 6 Reps Heavy for the day
-Start at 60% of your 1RM Push Press
-Increase in load slightly each set.
-Build up to a heavy 6 reps for the day maintain the prescribed tempo.
-You must maintain this tempo for all 6 reps.
Front Squat
Pause Front Squat + Front Squat
3s Pause at bottom of 1st rep
Set 1: 1+3 @ 65%
Set 2: 1+3 @ 65%
Set 3: 1+2 @ 70%
Set 4: 1+2 @ 70%
Set 5: 1+1 @ 75%
Metcon (Time)
800m Run
40 Alternating DB Snatch 50/35lb, (22/16kg)
20 Thrusters 95/65lb, (43/30kg)
Goal Time : 7:00-11:00
Time Cap : 12:00 minutes
Primary Objective : Complete the workout in under 10:00 minutes
Secondary Objective : Challenge yourself with either going unbroken on the Alternating DB Snatch or the Thrusters
Stimulus : Glycolytic / Sprint Chipper
*Machine Subs Today:
1000m Row Erg
900m Ski Erg
2000m Bike Erg
.
Developmental:
600m Run
40 Alternating DB Hang Snatch 30/20lb, (14/9kg)
20 Thrusters 45/35lb, (20/15kg)
Fitness:
DB: 35/25lb, (16/12kg)
BB: 75/55lb, (34/25kg)
Performance:
As Written
Elite:
1000m Run
40 Alternating DB Snatch 70/50lb, (32/22kg)
20 Thrusters 135/95lb, (61/43kg)
Recovery
1-2 Sets
Right Leg/Left Leg
:30 Down Dog
:15 Updog
:30 Down Dog
:3 0 Low Dragon Po se
:30 Twisted Drag on Pose
:30 Pigeon Pose
:30 Half Kneeling Hamstri ng Stretch
Optional Accessories
Part A)
5 Sets, For Load
50ft (15m) Front Rack Walking Lunges
Part B)
Accumulate
100 Banded Strict Press
*complete in sets of 10 or greater
rest as needed between sets
Part C)
5 Sets
5/5 Single Arm DB Upright Row @ 3030 Tempo
Rest as needed between sets
Conditioning
Rowing
3:00 minutes On @ 1k+8/6
3:00 minutes Rest
2:00 minutes On @ 1k+6/4
2:00 minutes Rest
1:00 minutes On @ 1k+4/2
3:00 minutes Rest
3:00 minutes On @ 1k+6/4
3:00 minutes Rest
2:00 minutes On @ 1k+4/2
2:00 minutes Rest
1:00 minutes On @ 1k+2
3:00 minutes Rest
3:00 minutes On @ 1k+4
Pace: 1k+8/6, 1k+6/4, 1k+4/2, 1k+6/4, 1k+4/2, 1k+2, 1k+4
Remember, 1k+x, means the average split from your 1k on 4/4 plus X seconds. So if it’s +4 then it’s your 1k average split plus 4 seconds
Record: Total Meters
Today’s workout follows a rowing “wave” pattern. As the session progresses, you’ll find yourself gaining confidence and speed. It’s important to acknowledge that today’s challenge will require your full focus. These workouts are designed to prepare you for future tests, making them easier to tackle.
When you see a specific pace, such as 1k+4, assigned to a segment, the aim is to conclude that part of the workout precisely at the assigned pace. Even if you feel you can push the pace, it’s essential to hold to the prescribed pace. This approach is deliberate, and we encourage you to follow it to maximize the effectiveness of the workout.
Weightlifting
Part A.
Squat Snatch
Every 3:00 minutes, 6 Sets
Set 1: 6 Reps @ 65%
Set 2: 6 Reps @ 65%
Set 3: 5 Reps @ 70%
Set 4: 5 Reps @ 70%
Set 5: 4 Reps @ 75%
Set 6: 4 Reps @ 75%
*These reps are not meant to be TnG (unbroken), reset between each rep, no more than 15 seconds between reps.
Once you complete Part A, please move onto Part B.
Part B.
Hang Snatch High Pulls
3 x 6 Reps @ 70% of your 1rm Squat Snatch
Extra Skill Conditioning
5 Rounds For Time:
6 Deadlifts 315/205 lb, (143/93 kg)
6 Burpees
5 Cleans 225/155 lb, (102/70 kg)
5 Chest-to-Bar Pull-Ups
4 Thrusters 155/115 lb, (70/48 kg)
4 Muscle-Ups
Goal: 14:00-17:00 minutes
Cap: 20:00 minutes
Today, we are hitting a classic Hero WOD back from 2013. This one is meant to have us fluctuate between having our heart rate spike with each barbell movement and then having us find our breath and bring the heart rate down during the gymnastics components. The goal today is to find a smooth rhythm in the first 2-3 rounds and pick up the pace on the final 2-3 rounds for an optimal result.
Primary Objective: Complete each round in under 3:00 minutes
Secondary Objective: Negative split across all rounds
Stimulus: Barbell Conditioning / Anaerobic