Miramar Beach Strength and Conditioning – Crossfit
Warm-up
2 Sets, For Quality:
2:00 minutes on Machine of your choice
15/15 Second Single Leg Wall Sit Hold
15/15 Second Single Leg Glute Bridge Hold
5/5 Single Arm Kettlebell Windmills, Moderate Weight
10 Bird Dogs into 10 Dead Bugs
Metcon (Time)
In Pairs, 2 Rounds For Time:
800m Run
400ft Sandbag Carry 150/100lb
40 Deadlifts 225/155lb
400ft Farmers Carry 70/53
40 Box Get-Overs 40”
*SBC can be subbed out for Dual KB Front Rack Carry 70/53lb
*SBC are front carry NOT Shoulder
Time Domain : 25:00-32:00
Time Cap : 35 minutes
Score : Time
The run is done together,
Sandbag to be divided in half,
Deadlifts to be divided in half,
Farmers Carry to be divided in half,
Box Get-Overs to be divided in half
Primary Objective : Finish it before the time cap.
Secondary Objective : Complete Each round in sub 14:00 minutes
Stimulus : Conditioning / Muscular Stamina
Beginner:
400ft Dual KB Front Rack Carry
40 Dual KB Deadlifts
400ft Farmers Carry
40 Alternating Box Step-Ups 24’
LOAD: 35/26lb
Ftiness:
KB Load: 53/35lb
Deadlifts @ 185/125lb
40 Box Get Overs @ 30″
Performance:
As Written
Elite:
Sandbag Load: 200/150lb
DL: 275/185
Farmer Carry: 100/70
Box Get Over @ 48″
Recovery
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose
Optional Accessories
8:00 AMRAP, For Quality
:20 Planche Pla nk
:15/:15 Star Plank
:15/:15 Copenhagen Plank
:20 Dual KB Front Rack Wal l Sit
Weightlifting
Power Snatch (waves)
3 Sets:
3 reps
2 reps
1 rep
Rest: 40 seconds between intervals
Rest 2:30 minutes between sets
Percentages are based on your 1rm Power Snatch.
Below is a breakdown of how you will increase each set
Set 1:
3 reps @ 80% –
2 reps @ 85% –
1 rep @85%+
Set 2:
3 reps @ 82% –
2 reps @ 87% –
1 rep @ 90%+
Set 3:
3 reps @ 85% –
2 reps @ 90% –
1 rep @ 90% +
These intervals will be challenging today. Take the full 40 seconds rest between intervals to ensure you can hit each rep with intensity, especially in the later sets.
Format is similar to Tuesdays Push Presses.
We don’t mind if you extend the rest periods between sets and intervals. Our primary objective for you is to hit the reps and percentages successfully and secondary would be under a tighter time frame.
Strength
Front Squat
Every 3:00 minutes, 4 Sets, Complete the following:
8 reps
Starting @ 70% of your 1rm Front Squat and increasing the load each round. These sets should be challenging. We’re continuing to progress your Front Squats and challenge you with your higher volume sets to improve your 10rm & 1rm.
Conditioning
“Pull-Push-Pull”
5 Rounds, For Time:
11 Deadlifts 245/165 lb (110/75 kg)
7 Bench Press 205/140 lb (93/62.5 kg)
3 Rope Climbs, 15ft
Time Cap: 16 minutes
Goal: 12 minutes
Score: Time
Primary Objective: Complete within the time cap
Secondary Objective: Focus on rope climb technique. Particularly, the trapping of the rope with your feet.
RPE: 8/10
Stimulus: Grip management / Upper body pump
Gymnastics
For Time:
3 Rounds,
24/20 Cal Row
12 Bar muscle up
Rest 2:00 minutes
3 Rounds,
24/20 Cal Row
12 Dual Dumbbell Shoulder to Overhead 60/40 lb (27.5/18 kg)
Rest 2:00 minutes
3 Rounds,
12 Dumbbell Shoulder to Overhead 60/40 lb (27.5/18 kg)
12 Bar muscle up
Time Cap: 30 minute (including rest period)
Primary Objective: Complete sub 24 min
Secondary Objective: Muscle Up volume is considerably high so manage from the start, break into smaller sets earlier on. I would rather your feedback for this workout be, I should have done larger sets on the muscle ups.
Echo Development (Checkmark)
Every 5:00 minutes, 4 Sets, Complete the following:
21/15 Cal Echo Bike
15 Air Squats
9/7 Cal Echo Bike
Score: Fastest completed set
Each set is an all out sprint. If you want to increase your capacity on machines, you need to accept the leg pump.
Primary Objective: Complete as fast as possible
Secondary Objective: 9/7 calories Echo must average higher RPM than the 21/15 calories