Miramar Beach Strength and Conditioning – Crossfit
Warm-up
3 Rounds
1:00 Row
1:00 Ski
1:00 Bike
Skills and Drills
10-15:00 Running Clock
Ring Muscle-Up Drills and Rope Climb Technique
Toenail Spot Ring Muscle-Up
Box Ring Muscle-Up Transition + Dip
Seated Band Assisted Ring Muscle-Up
+
Rope Climb Technique and Skill
Metcon (AMRAP – Rounds and Reps)
24:00 Partner AMRAP
12 Ring Muscle-Ups
24 Deadlifts 225/155lb, 102/70kg
3 Rope Climbs
24 Calorie Ski Erg
*Complete as many rounds as possible with partner
Goal : 4+ Rounds
Primary Objective : Complete the most rounds + reps possible in the time frame
Secondary Objective : Split the workload even across both partners
Stimulus : Pulling / Posterior Chain
.
Developmental:
12 Ring Rows
12 Push-Ups
24 Dual KB Sumo Deadlift 53/35lb, (24/16kg)
8 Strict Knees to Chest
18 Calorie Ski Erg
Fitness:
12 Pull-Ups
12 Ring Dips
24 Deadlifts 185/125lb, 84/57kg
2 Rope Climbs
24 Calorie Ski Erg
Performance:
As Written
Elite:
Wear a 20/14lb, (9/6kg) Weight Vest
Deadlifts 275/185lb, (125/84kg)
5 Rope Climbs
Prescribed Ski Erg
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
3 Sets, For Quality
10-12 Feet Elevated Ring Rows
30 second Weighted Sorenson Hold
20 Unbroken V-Ups
Weightlifting
Clean and Jerk
Every 3:00 minutes, 6 Sets
Set 1: 6 Reps @ 65%
Set 2: 6 Reps @ 65%
Set 3: 5 Reps @ 70%
Set 4: 5 Reps @ 70%
Set 5: 4 Reps @ 75%
Set 6: 4 Reps @ 75%
*These reps are not meant to be TnG (unbroken), reset between each rep, no more than 15 seconds between reps.
Conditioning
For Time:
800m Run
40 Handstand Push Ups
40 Steps (20/20) Front Rack Walking Lunge, 105/70 lb (47.5/32 kg)
600m Run
30 Handstand Push Ups
30 Steps (15/15) Front Rack Walking Lunge, 125/85 lb (55/37.5 kg)
400m Run
20 Handstand Push Ups
20 Steps (10/10) Front Rack Walking Lunge 145/100 lb (65/45 kg)
200m Run
Time Cap: 25 minutes
Goal: Sub 20 minutes
Primary Objective: Lunges: Approach each set unbroken, you need to change your own weights
Secondary Objective: Runs:
800m: Sub 3:25 minutes,
600m: Sub 2:50 minutes
400m: Sub 2:30 minutes
200m: Sub 1:10 minutes
Skill Work
15 minute EMOM, Alternating each minute:
Minute 1: 3-7 Pullovers / 5-7 Ice Cream Makers
Minute 2: 6 Burpee Box Get Overs 48/44”/ 6 Box Jump Overs 30/24”
Minute 3: 50ft Handstand Walk, Obstacle: Over and Back / Handstand Walk Progression
Minute 4: Rest
Primary Objective: Minute 1: Challenge your ability, work on the skill that is appropriate for your level
Secondary Objective: Burpee Box Jump Overs: Push the pace here, achieve as much rest time as possible. If you are feeling the burpees from the previous piece then just perform Box Jump Overs.
Accessory Work
4 Sets, For Quality
10-12 Feet Elevated Ring Rows
30 second Weighted Sorenson Hold
20 Unbroken V-Ups
Optional Conditioning
Bike Erg
Complete the following:
3 Sets:
1500m, Seated, any damper
500m, Standing, damper 8-10
1000m, Seated, any damper
500m, Standing, damper 8-10
500m, Seated, any damper
Rest 3:00 minutes between sets
Pace: 9/10 Effort / 9/10 RPE
Score: Slowest completed set
RPE: 9/10
Stimulus: Anaerobic Threshold