Miramar Beach Strength and Conditioning – Crossfit

Warm-up

8:00 minute AMRAP

2 Sets, For Quality

1:00 minute Row

:30/:30 Standing Tricep Stretch

10 Bootstrap Squats

10/10 Single Leg Glute Bridges

:20 second Glute Bridge Hold

Strength/ Movement

12:00 Running Clock

4-5 Sets, For Quality

50ft (15m) Bear Crawl Plate Push

50ft (15m) Reverse Bear Crawl Plate Pull

Load : Choice

Extra Instructions

We are working into a little functional crawling here with some fun plate pushes and pulls to get things rolling today. Work through a methodical approach to each 50ft (15m) and rest as needed between sets with the goal of completing 4-5 quality sets here today.

Metcon (AMRAP – Rounds and Reps)

18:00 AMRAP

100 Calorie Row

*Partner Holds Dual KB Front Rack Kettlebell Hold 53/35lb

+

100 Wall Balls 20/14lb

*Partner Holds Wall Supported Handstand Hold

Extra Instructions

Goal : ~ 2 Rounds

Primary Objective : Create a strategy with your partner that allows for equal workloads whether that be splitting the work perfectly even or having one do more rowing, while one does more wall balls

Secondary Objective : Complete 2 rounds

Stimulus : Pacing: Upper Body Pull + Lower Body Pull
Beginner:

80 Calorie Row

*Partner Holds Kettlebell Goblet Hold 44/26lb

+

80 Wall Balls 14/10lb

*Partner Holds Wall Supported Handstand Hold

Ftiness:

80 Calorie Row

*Partner Holds Dual KB Front Rack Kettlebell Hold 44/26lb

+

80 Wall Balls 20/14lb

*Partner Holds Wall Supported Handstand Hold

Performance:

As Written

Elite:

100 Calorie Row

*Partner Holds Dual KB Front Rack Kettlebell Hold 70/53lb

+

100 Wall Balls 30/20lb

*Partner Holds Wall Supported Handstand Hold

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

For Quality, 10 minute AMRAP:

10 Chest Supported Rows with moderate load dumbbells

20 reps of I,Y,T’s , light load

200ft Reverse Sled Drag with straps, moderate load

Athlete choice on loads, however, make sure each set can be performed unbroken.

Weightlifting

Power Clean

1 x 6 @ 75%

Not touch and go

Then:

Every 2:00 minutes, 6 Sets, Complete the following:

3 Power Cleans,

Touch and Go

Starting @ 75%, increasing load each set

Goal: Finish as high as possible.

Percentages are based on your 1rm Power Clean

What we want you to gain from this:

Improved Efficiency: Touch and go power cleans will help develop efficiency for metcon workouts. As we all know, this can save precious seconds in workouts where time is a factor, enabling you to complete more reps within a given time frame.

And also working Grip Strength: Holding onto the barbell during touch and go power cleans challenges your grip strength, also allows you the time to train your hands and where they should be throughout the movement.

Strength

Front Squat Clusters

2 x 1.1 @ 87%

1 x 1.1 @ 90%

Rest 20 seconds between clusters

Rest 3:00 minutes between sets

Back Squat Clusters

2 x 1.1 @ 87%

1 x 1.1 @ 90%

Rest 20 seconds between clusters

Rest 3:00 minutes between sets

Gymnastics

22-20-18-16

Toe to Bar

Strict Handstand Push-Ups

*Hand over Hand Rope Sled Pull @ Moderate / Challenging Load

Conditioning

18:00 AMRAP

100 Calorie Row

100ft Dual Kettlebell Front Rack Carry 70/53lb, 32/24kg

100 Wall Balls 30/20lb, 14/10kg

100ft Handstand Walk

Bike Erg Conditioning (Checkmark)

Bike Erg Conditioning Test

10 Sets:

1000m

Rest 1:00 minute between sets

Primary Objective: Fastest average split

Secondary Objective: Each split should be held between +/- 2 of the average pace / 1000m

Stimulus: Maximum Aerobic Power / Lactate Threshold