Miramar Beach Strength and Conditioning – Crossfit
Warm-up
Hot Start Warm-Up
3 Rounds, increasing intensity on each round
200m Run
20 Alternating Box Step-Ups
15 Russian KBS
10 Burpees
Metcon (AMRAP – Rounds and Reps)
24:00 AMRAP, in Teams of 4
Partner 1 : 200m Run
Partner 2 : Max Burpee Box Jump Overs 24/20”
Partner 3 : Max Sumo Deadlift High Pull 75/55lb, (34/25kg)
Partner 4 : Rest
Total scores will look like 20 rounds + 300 reps, which would be 20 runs completed + 300 reps combined on the other two movements between the 4 partners.
Primary Objective : Complete each run in under 1:00 minute
Secondary Objective : Complete 8 + Burpee Box Jump overs and 16 Sumo Deadlift High Pulls
Stimulus : Lactate Threshold / Upper + Lower Body Muscular Stamina
Extra Instructions
The partner running will dictate the pace. The score for this workout will be rounds + reps. Every time the runner is back from the run, that will equal 1 round, while partners are accumulating as many reps as possible on the other two movements. As each round finishes, tally your total reps and keep adding on a whiteboard as you go.
.
Developmental :
Partner 2: Max Burpee Box Step-Ups 24/20’’
Partner 3: Max KB Sumo Deadlift High Pull 53/35lb, (24/16kg)
Fitness :
Partner 2: Max Burpee Box Jump Overs 24/20’’
Partner 3: Max Sumo Deadlift High Pull 65/45lb, 30/20
Performance :
As Written
Elite:
Partner 2: Max Burpee Box Jump Overs 30/24’’
Partner 3: Max Sumo Deadlift High Pull 95/65lb, (43/30kg)
Recovery
Recovery / Mobility
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 the Following
30 Reverse Nordic Curls
50 Seated Calf Raises , Moderate Load
70 Prone PVC Pipe Press
*If you have time try to put this in class today
Weightlifting
Barbell Primer:
Part A.
3 Rounds, For Quality:
9 Barbell Good Morning
7 Strict Presses
5 Muscle Cleans
Load: Start with just the barbell, 45/35 lb (20/15 kg) and increase by 10-25 lb (5-10 kg) each round
Goal: Complete each round unbroken
Once you complete Part A, please move onto Part B:
Part B.
Power Clean and Power Jerk:
Every 3:00 minutes, 3 sets:
3 reps @ 82%
Every 3:00 minutes, 3 sets:
2 reps @ 87%
Every 3:00 minutes, 3 sets:
1 rep @ 90%
This is not touch and go, we would like you to reset and reposition yourself for each rep.
Percentages are based on your 1rm Power Clean and Jerk.
Strength
Swole Cycle Week 8/10
Deadlift
4 Sets
2 reps @ 100%
Rest 60 seconds
4 reps @ 75%
Rest as needed between sets
Percentage is based on your 5-rep max Deadlift.
You’re able to complete touch and go reps however, do not bounce the barbell into the ground.
Conditioning
6 Rounds, For Time:
6 Dual Kettlebell Bench Press, 32/20 kg
12 Toes to Bar
100ft Farmers Carry with Kettlebells
Time Cap: 14 minutes
Rest 5:00 minutes
For Time:
36 Dual Kettlebell Shoulder to Overhead, 32/20 kg
72 Ghd Sit Ups
*Every 2:00 minutes (including on 00:00) perform 100ft Farmers Carry with kettlebells
Time Cap: 14 minutes
Primary Objective: Part A: Aim to complete each round in or as close to 90 seconds
Secondary Objective: Part B: Farmers Carry, complete each 100ft unbroken
RPE: 9/10
Stimulus: Shoulder & Midline Stamina
Bike Erg Conditioning
Warm-Up: 8:00 Ramping Effort:
2:00 @ 60-70% FTP
1:00 @ 80-90% FTP
1:00 @ 60-70% FTP
1:00 @ 85-95% FTP
1:00 @ 60-70% FTP
:30 @ 95-105% FTP
1:30 @ 60-70% FTP
directly into..
Main Set:
3 Sets:
3 Rounds
1:00 @ 110-115% FTP
2:00 @ 88-92% FTP
R: 4:00 b/s (active spinning @ 60-65% FTP)
Cooldown:
5:00-10:00 Active Spin @ 60-70% FTP, light damper
Over-Under Intervals
Focus: V02 Max Over (120-125% FTP)/Sweet Spot Under (90-92%)
Overloading the system with blood lactate in the first part of the interval, second part of the interval is learning how to actually flush out that burn while still holding a relatively challenging power output. The first 30 seconds will be very hard to hold that effort as your body is trying to switch systems when you want to fully let off the gas slightly.
Choice on damper to allow athlete to hit goal paces
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.