Miramar Beach Strength and Conditioning – Crossfit
Warm-up
3 Rounds, Increasing Intensity
200m Run
10 Goblet Cossack Squats
5/5 SA Bottoms Up KB Press
20 Bear Plank Shoulder Taps
Metcon (Time)
4 Rounds
Partner 1: 400m Run
Partner 2:
25ft Dual KB Farmers Walking Lunges
10 Dual KB Push Press
25ft Dual KB Front Rack Walking Lunges
3 Wall Walks
Partner 2: 400m Run
Partner 1:
25ft Dual KB Farmers Walking Lunges
10 Dual KB Push Press
25ft Dual KB Front Rack Walking Lunges
3 Wall Walks
Load : (53/35, 24/16kg)
Time Cap : 30:00
Goal : 18:00-25:00
Partner 1 will start on the 400m Run, while partner 2 starts on the walking lunges, kb push press, and wall walks. Both partners must be finished with their set before they can switch stations and move on the next round. This means that if partner 1 is not back from the run by the time partner 2 is done with there set of walking lunges, push press and wall walks, partner 2 must wait until partner 1 is back.
Primary Objective: Have as minimal rest time as possible. Goal is to have the run take just about as long as the working set inside
Secondary Objective: Try to beat your partner to finish each one of your sets as a fun little competitive goal to keep things moving quickly today.
Stimulus : Shoulder / Midline / Quad Stamina
.
Developmental :
200m Run
Single KB for All Movements
35/18lb, (16/8kg)
Box Wall Walks
Fitness :
35/18lb, (16/8kg)
Performance :
As Written
Elite :
Load: 70/53lb, (32/24kg)
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
Optional Accessories / Core Work
3 Sets, For Quality
1:00 Plank Hold
:30 Hollow Hold
:30/:30 Side Plank
20 Alternating V-Ups
Weightlifting
Power Snatch
Part A.
Hang Power Snatch
4 x 3
(Unbroken)
Holding between 72-77% of your 1rm power snatch
Rest as needed between sets
Incorporating hang power snatches into training will help improve explosiveness, speed, and power with the turn over phase of the snatch
Once you complete Part A, please move onto Part B:
Power Snatch
5 x 2
Holding between 77% – 85% of your 1rm power snatch
This is NOT touch and go, complete each set with a reset.
Strength
Overhead Squat
1 x 3 @ 80%
2 x 2 @ 85%
2 x 1 @ 90%
Rest 3:00 minutes between sets
Percentage is based on your 1rm Overhead Squat
Conditioning
5 Rounds, For Time:
20/15 Cal Row
12 Bench Press, 155/105 lb (70/48 kg)
3 Rope Climbs, 15 ft
Time Cap: 20 minutes
Goal: Sub 16 minutes
Primary Objective: Rope Climbs: Level 3: Complete each round under 75 seconds, Level 2: Complete each round under 90 seconds
Secondary Objective: Row: Cal/hr
Level 3: +1200/+1050, Level 2: +1100/+950, Level 1: +1000/+880
RPE: 8/10
Stimulus: Lats / Chest / Muscle Pump
Accessory Work
For Time:
Buy In:
300ft Farmers Carry, 32/24 kg kettlebells
Into:
2 Rounds,
500m SkiErg
15 Sandbag Cleans to Shoulder, 100/70 lb, 45/32kg
Into:
2 Rounds,
500m SkiErg
10 Sandbag Cleans to Shoulder, 150/100 lb, 68/45kg
Buy Out:
300ft Farmers Carry, 32/24 kg kettlebells
Time Cap: 17 minutes
Goal: Sub 15 minutes
Primary Objective: Sandbag Cleans: When performing Sandbag Cleans, prioritize maintaining a steady pace throughout the entire workout. Creating a consistent rhythm, force yourself to sustain that pace you have set out.
Secondary Objective: SkiErg: Aim to hold a 5k pace or 5k effort.
RPE: 9/10
Stimulus: Grip / Anaerobic / Muscular Fatigue