Miramar Beach Strength and Conditioning – Crossfit

Warm-up

2 Sets, For Quality or 8:00 minutes

20/20 Lateral Banded Monster Walk Steps

10 Banded Air Squats

5/5 Banded Glute Bridge Marches

5 Tempo Push-Up (31×1)

5 High Box Jumps

MBSC Total (5 Rounds for weight)

45:00 window to complete

MBSC Total:

1-rep max Power Clean

1-rep max Weighted Pull-Up

3-rep max Bench Press

5-rep max Back Squat

Score : Total Combined lb’s
After 10 weeks of dedicated Strength work today, this is your opportunity to retest yourself and see how your training has improved. Please look back to compare your results to what you achieved on August 14th.”

Primary Objective : Increase total lb’s / kg’s lifted across all 4 lifts

Secondary Objective : Increase each of the 4 lifts today

MBSC Total

Modified:

1 Rep Banded Strict Pull-Up, Find lightest band that allows for one strict rep

3 Hang Power Clean, Technically Heavy

7-rep max Bench Press

5-rep max Back Squat

Score: Total Combined lb’s

Extra Instructions / Points of Performance

We will work the class by starting off with a 1RM Power Clean from the Floor or on the 5RM Back Squat. Athletes should be paired up and can decide on whether or not they want to start with the Power Clean or the Back Squat. We will allow 15:00 minutes to establish a 5RM Back Squat or 1RM Power Clean, we will then switch stations. and perform either the 5RM Back Squat or 1RM Power Clean. Once athletes have completed those two lifts we will use the remaining time in class to work up to a 3RM Bench Press and 1RM Weighted Strict Pull-Up. The remaining time in class of 15:00 minutes should allow enough time to put benches in place and work out way up to the 3RM and 1RM. This is a total that will be a really fun re-test at the end of this cycle.

Recovery

PRVN Recovery 7

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 Sets, For Load

4-6 Tempo Dips @ 31×1 Tempo

12 Dual KB Bent Over Row

50ft Dual KB Front Rack Walking Lunges

Rowing Conditioning

10,000m Row Time Trial “Re-Test”

Score: Time

Primary Objective: Achieve fastest overall time

Secondary Objective: Holding an even split throughout the effort

Stimulus: Lactate Threshold – Aerobic

RPE: 9/10

Scaling:

Level 3 and Level 2 : As Prescribed

Level 1: 8,000m Time Trial