Miramar Beach Strength and Conditioning – Crossfit
Warm-up
WARMUP (5:00-13:00)
2 Sets @ Each Station
:30 seconds on, :15 second Transition / Rest
Bike
Kettlebell Deadlifts
Alternating Box Step-Ups
Cossack Squats
Hollow Rocks
Metcon (Time)
Complete with a Partner for Time
10-20-30-40-50
American Kettlebell Swings 53/35lb
Box Jumps 24/20”
Abmat Sit-Ups
Wall Balls 20/14lb
Calorie Echo Bike
*Team Echo Bike Calories:
M/M: 10-20-30-40-50
M/F: 8-17-25-34-42
F/F: 7-14-21-28-35
Goal : 30:00-35:00 minutes
Time Cap : 40:00 minutes
Primary Objective : Maintaining a pace of 20+ Reps / minute
Secondary Objective : Split the workload even across all movements
Stimulus : Muscular Endurance and Aerobic Stamina
.
Developmental :
Reps across the board:
7-14-21-28-35
Fitness :
WallBall: 14/10
KB: 44/26lb
Performance :
As Written
Elite:
10-20-30-40-50
Amer KBS: 70/53lb
Box Jumps 30/24”
GHD Sit-Ups
Wall Balls 30/20lb
Calorie Echo Bike
Recovery
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Seated Straddle Stretch
1:00 Saddle Pose
Optional Accessories
Accumulate
3:00 minutes Sorenson Hold
2:00 minutes Hollow Hold
1:00/1:00 Side Star Plank
Weightlifting
Power Snatch
1 x 4 @ 70%
1 x 4 @ 75%
2 x 2 @ 80%
2 x 1 @ 85%
1 x 1 90%
Rest as needed between sets
Percentages are based on your 1rm Power Snatch
Barbell Conditioning
Hang Power Snatches
10 minute EMOM:
Minute 1: 10 reps
Minute 2: 12 reps
Minute 3: 14 reps
Minute 4: 16 reps
Minute 5: 18 reps
Minute 6: Rest
Minute 7: 12 reps
Minute 8: 14 reps
Minute 9: 16 reps
Minute 10: 18 reps
Loads:
75/55 lb (34/25 kg)
This will become challenging for many, that is okay, work through this with your best effort and follow the time format. Look at Level 2 or 1 if you think this is too difficult from the start.
Conditioning
5 Sets, For Time
3/2 Legless Rope Climbs
12 Wall Facing Handstand Push-Ups
90ft Dual Dumbbell Farmers Carry 70/50lb, (32/22kg)
12 Strict Ring Dips
12 Box Jump Overs 30/24’’
15 GHD Sit-Ups
Rest 2:00 minutes between sets
Accessory Work
4 Sets, For Quality:
4-6 L-Sit Pull Ups
12-14 Medball Pass Throughs , 20/14 lb
10-20 Kipping Ring Dips
Rest as needed between sets
Goal: Targeted Muscle Development: We are focusing on specific muscle groups that tend to require more isolation for growth or development. This targeted approach can also reduce injury so do your best to make time for this piece.
Machine Conditioning
Every 3:00 minutes, 5 Sets, Complete the following:
21/16 Cal Row
21/16 Cal Echo
Rest 3:00 minutes
Every 2:15 minutes, 4 Sets, Complete the following:
15/12 Cal Echo
15/12 Cal Row
(Level 3 only beyond this point)
Rest 2:15 minutes
Every 75 seconds, 3 Sets, Complete the following:
9/7 Cal Row
9/7 Cal Echo
Primary Objective: Complete the first 5 sets, Make this the highest priority, hit each effort at 95% MAX effort. Achieve 40 seconds or more rest each set
Secondary Objective: Keep all sets within 5-10 seconds of each other.