Miramar Beach Strength and Conditioning – Crossfit
Warm-up
8:00, For Quality
1:00 Machine Choice
5 Inchworm Push-Ups
10 Quadruped Scapular Push-Ups
5/5 Single Arm Ring Rows
10 Air Squats
Metcon (AMRAP – Rounds and Reps)
10 AMRAP
1000m Run
Remaining Time…
AMRAP
10 Thrusters 95/65lb, (43/30kg)
10 Pull-Ups
Directly into..
10 AMRAP
100/80 Calorie Row
Remaining Time…
AMRAP
10 Wall Balls 20/14lb, (9/6kg)
10 Push-Ups
Directly into..
10 AMRAP
100/70 Calorie Echo Bike
Remaining Time…
AMRAP
5 Pull-Ups
10 Push-Ups
15 Air Squats
Primary Objective : Complete 3+ Rounds within each 10:00 minute AMRAP
Secondary Objective : Complete each monostructural component in under 6:00 minutes
Stimulus : Muscular Endurance / Aerobic Power
RPE: 9/10
**Machine Subs : Sub Calorie Bike Erg for Row and Can Sub Calorie Ski Erg 100/80 for Echo Bike
*Sub for 1000m Run would bike 100/80 Calorie Bike Erg
.
Developmental:
800m Run
+
10 Thrusters 45/35lb, (20/15kg)
10 Jumping Pull-Ups
–
80/64 Calorie Row
+
10 Wall Balls 14/10lb, (6/4kg)
10 Band Assisted Push-Ups
–
80/56 Calorie Echo Bike
+
5 Jumping Pull-Ups
10 Band Assisted Push-Ups
15 Air Squats
Fitness:
800m Run
Barbell 75/55lb, (34/25kg)
90/72 Calorie Row
90/63 Calorie Echo Bike
Performance:
As Written
Elite:
Wear a 20/14lb, 9/6kg Weight vest for all
Recovery
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
Optional Accessories
3 Sets, For Quality
10/10 Single Arm DB Bent Rows
12 Tall Kneeling Straight Arm Banded Lat Pull-Downs
6/6 Bulgarian Split Squats
:15 GHD Supine Hold
Machine Conditioning
12:00 minute Row
1:00 minute Transition
12:00 minute SkiErg
1:00 minute Transition
12:00 minute BikeErg
Score: Total Distance
This is intended to be a ‘Flush out’ piece. We want this to be completed at a Zone 2 effort, which is essentially a pace you could sustain for a full hour.
During these 12:00 minute intervals, focus on your breathing and mechanics. For an extra challenge, aim for Nasal Breathing only. This is going to be a great way to work up a sweat, flush the body and also focus on technique particularly on the Row & SkiErg.
RPE: 5/10
Stimulus: Aerobic
Weightlifting
Clean and Jerk
Every 3:00 minutes, 6 Sets, Complete the following:
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 70%
Set 3: 4 Reps @ 75%
Set 4: 4 Reps @ 75%
Set 5: 3 Reps @ 80%
Set 6: 3 Reps @ 80%
These reps are not meant to be TnG (unbroken), reset between each rep, no more than 15 seconds between reps.
Strength
Pause Front Squat + Front Squat
Every 2:30 minutes, 6 Sets, Complete the following:
Set 1: 1+3 @ 70%
Set 2: 1+2 @ 75%
Set 3: 1+1 @ 80%
Set 4: 1+3 @ 70%+
Set 5: 1+2 @ 75%+
Set 6: 1+1 @ 80%+
The percentage today is based on your 1rm Front Squat. First number is a paused front squat and the second number is regular front squat
Like earlier this week, the second wave of reps need to be heavier than your first wave. An increase of 2.5-7.5% is the suggested increase in weight for those sets.
Remember, you will complete the Pause rep first in which you need to hold the bottom position for a total of 3 seconds, then you will transition into the regular reps.
Gymnastics Conditioning
Every 5:00 minutes, 3 Sets, Complete the following:
1 Seated Legless Rope Climb, 15ft
50ft (15m) Handstand Walk
2 Legless Rope Climbs, 15ft
50ft (15m) Handstand Walk
3 Rope Climbs, 15ft
50ft (15m) Handstand Walk
Score: Slowest Set
Ensure you complete each set in under 3:00-3:30 minutes. If you’re great with these skills, aim to challenge your intensity and focus on speed. If you’re working on one or both of these movements, take a little longer throughout the set to work on that particular movement, but cap yourself at maximum the 4:00 minute mark.
Primary Objective: Rope Climbs
Secondary Objective: Handstand Walks
RPE: 7/10
Stimulus: Rope Climb Exposure & Handstand Walk Efficiency