Miramar Beach Strength and Conditioning – Crossfit
Warm-up
12:00 Cap
2 Sets, for Quality
9/7 Calorie Echo Bike
10 Alternating Cossack Squats
20 Bear Plank Shoulder Taps
20 second Extended Reverse Plank Bridge Hold
10 Alternating Dead-Bugs
10/10 Quadruped Thoracic Rotations
10 Alternating Bird-Dogs
Back Squat
E3MOM x 5 Sets (15:00)
4 Reps
@80% of your 1rm Back Squat
Extra Instructions:
This may help, think more about driving through your heels. As you ascend from the squat, push through your heels while maintaining balance. This helps engage your glutes and hamstrings, promoting proper biomechanics and generating power.
Metcon (AMRAP – Rounds and Reps)
3 SETS
4:00 ON/ 2:00 REST
Buy-In:
1k/0.8k Echo Bike
*In remaining time, AMRAP
6 Burpee to Bar
9 Toe to Bar
12 Wall Balls 20/14lb
Score: Total Rounds/ Reps
Focus today is aerobic capacity and muscular endurance, specifically targeting midline conditioning.
Primary Objective : Complete 2+ Rounds of the triplet within each set
Secondary Objectiv e: Complete the Bike in 1:45 or less
Stimulus: V02 Max / Muscular Endurance / Midline
Beginner:
0.8/0.6k Bke
Burpee
Strict Knee Raises
Wall Balls 14/10
Fitness:
0.8/0.6k Bke
Burpee to bar
Knees to elbows
Wall Balls 20/14
Performance:
As Written
Elite:
Wall Ball 30/20
Recovery
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Seated Straddle Stretch
1:00 Saddle Pose
Optional Accessories
4-5 Sets, For load
8/8 Dual KB Front Rack Bulgarian Split Squats
5-7 Weighted Strict Pull-Ups
Rowing Conditioning
3 Sets
5 Rounds (2000m Straight)
250m @ 2k Pace
150m @ 5k +7sec/500m
Rest 3:00 minutes between sets
Primary Objective: the 250m @ 2k Pace
Secondary Objective: Holding the “Recovery” Paces within the undulating 2k
Stimulus: Threshold Capacity / 5k Row Development
Weightlifting
Squat Snatch
Part A.
4 Sets:
1 Power Snatch
1 Snatch Balance
1 Overhead Squat
Starting @ 40% of your 1rm Snatch and each round increasing load.
Rest no more than 90 seconds between sets
Goal : Speed and focus on feet movement
Once you have completed Part A, please move on to Part B:
Part B.
Snatch
1 x 3 @ 70%
1 x 2 @ 75%
2 x 2 @ 80%
2 x 2 @ 85%
1 x 1 @ 87%
Rest as needed between sets
Percentages are based on your 1rm Squat Snatch.
Main focus is the final 3 sets.
Conditioning
Beginning on a 4-minute clock, complete as many reps as possible of:
25 GHD Sit-Ups
50 Double-Unders
15/13 Muscle Ups
If completed before 4 minutes, continue until 8 minutes:
25 GHD Sit-Ups
50 Double-Unders
13/11 Muscle Ups
If completed before 8 minutes, continue until 12 minutes:
25 GHD Sit-Ups
50 Double-Unders
11/9 Muscle Ups
If completed before 12 minutes, continue until 16 minutes:
25 GHD Sit-Ups
50 Double-Unders
9/7 Muscle Ups
If completed before 16 minutes, continue until 20 minutes:
25 GHD Sit-Ups
50 Double-Unders
7/5 Muscle Ups
Stop at 20 minutes, if you do not complete within the time cap your score is total reps (430/420 reps).
Score: Time to complete the entire workout or the total reps.
Primary Objective : Complete within the time cap
Secondary Objective : Muscle Ups