Miramar Beach Strength and Conditioning – Crossfit
Warm-up
1-2 Sets, For Quality
250/200m Row
10 Hollow Rocks
10 Bar Kip Swings
8 Bulgarian Ring Row s
10 Box Shoot Throughs
Strength / Accessories
9:00 EMOM
min 1: 2/2 Turkish Get-Ups
min 2: :30 Wall Sit (Optional Weighted)
min 3: 8/8 Half Kneeling Rotational Ball Slams
Metcon (AMRAP – Reps)
Teams of 2:
Partner 1 VS Partner 2 Challenge!
12 Alt Rounds (3 rounds each)
For Max Reps
Partner 1 : 500/425m Row
Partner 2 : Max Rep Toe to Bar
Rest 3:00 between intervals
Score = Partner 1s Toe to Bar vs. Partner 2s Toe to Bar
(6 Total Rounds through, alternating partners)
Extra Instructions
The goal is to Row as fast as possible in order to give your partner as little time on toe to bar as possible. The score is total reps of Toe to Bar and the partner with the most Toe to Bar wins the workout. This should be a fun challenge for you all and provide a little more incentive to go fast on the rower. The rest creates a 1:2 work to rest ratio which should allow a good amount of time to hit each set as hard as possible.
Primary Objective : Big Sets on Toe to Bar
Secondary Objective : Fastest Possible Row Time
Midline Conditioning and Power Output
Beginner:
Abmat Sit-Ups
Ftiness:
Kipping Knees to Chest
Performance/ Elite:
As Written
Recovery
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Str etch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose
Weightlifting
Power Snatch
Part A)
4 x 3 reps of Floating Power Snatches
Holding 62-75% of your 1rm Power Snatch
Pausing momentarily with the barbell just above the floor.
Part B)
Power Snatch
1 x 2 @ 60%
2 x 2 @ 70%
1 x 2 @ 75%
1 x 2 @ 80%
1 x 2 @ 75%
Rest as needed between sets
Percentage are based on your 1rm Power Snatch
When performing snatches at 75% of your max, it’s crucial to maintain explosive power and speed throughout the movement. Focus on generating maximum power from your hips, extending forcefully, and quickly transitioning from the pulling phase to getting under the bar. Emphasize the speed of the second pull to maximize the upward momentum of the barbell and catch it at the proper height.
KEEP THE BARBELL CLOSE TO THE BOD. Engaging your lats and shoulders to guide the bar in a vertical path.
Gymnastics Conditioning
30:00 minute EMOM
Min 1: 20/16 Calorie Row
Min 2: 20 Toe to Bar
Min 3: Rest
Min 4: 20/16 Calorie Row
Min 5: Max Ring Muscle-Ups
Min 6: Rest
Conditioning
3 Rounds, For Time:
25 Deadlifts, 165/115lb (75/52.5kg)
5/4 Rope Climbs, 15ft
100ft (50ft/50ft) Sandbag Carry,150/100lb (30m 15m/15m)
Time Cap: 16 minutes
Goal: 11-12 minutes
Primary Objective: Complete before the time Cap
Secondary Objective: 100ft lengths on the sandbag, unbroken
Accessory Work
For Quality:
Accumulate the following reps & times:
2:30/2:30 minute Side Plank Hold
60-80 V-Ups
100 Russian Twists w/25lb (10kg) plate
You can accumulate these reps and times in any way you wish. However, as long as you accumulate the volume of each movement that is required. Scale the V-Ups to Knee Tucks and Russian Twists to a lighter load or even unloaded if needed.
BikeErg Conditioning (Checkmark)
Warm-Up:
3:00 minutes Conversational Pace
5 Sets
1:00 High Damper / Low Cadence
1:00 Low Damper / High Cadence
Into:
2:00 minutes Conversational Pace
Rest as needed before Main Set
Main Set:
3 Sets, For Watts
15:00 minutes @ 76-84% FTP, Cadence 75-80 rpm
5:00 minutes Recovery Between Sets
*recovery can be active spinning on the bike or walking rest
Primary Objective: Maintaining prescribed FTP and Cadence
Secondary Objective: Average Watts Across the 3 Sets
Stimulus: Aerobic Base Support / Muscular Stamina
FTP: It is a measure of the maximum power output a cyclist can sustain for an extended period of time, typically around one hour but in this case 20km. FTP is an essential metric used to gauge an individual’s fitness and performance level in cycling. It is often used as a reference point for determining training zones and designing training programs.