Miramar Beach Strength and Conditioning – Crossfit
Warm-up
(Roller, Rower, DB)
General Warm Up
(:30 each Side)
Roller Hamstrings
Roller Quads
Low Back
Inch Worm
Blackburn shoulder Warm Up
Roll Over to V-Sit
+
Specific Warm up
6:00 AMRAP
:30 Row
:30 Supine Grip Dead-Hang
8/8 Single Arm Ring Row w/rotation
20 Bear Plank Shoulder Taps
10 Strict Knee Raises
Metcon (Time)
3 Person Team (Waterfall style)
2 Rounds for Time
30/24 Cal Row
300ft Farmers Carry 70/53lb
30 Dumbbell Bench Press 50/35lb
30/24 Strict Pull-Ups
30 Hand Release Push-Ups
Time Domain: 18:00-23:00
Time Cap: 30:00
Fitness: 35/25
Performance: 50/35
Elite: 70/50
Each athlete will go through 2 rounds of the workout with the 1st athlete jumping onto the rower while the other two rest. Once the first athlete is off the rower, they will move to the farmers carry, while athlete 2 jumps on the rower, athlete 3 will jump on the rower once athlete 2 is off the rower and athlete 2 will move onto the farmers carry only if athlete 1 is off the farmers carry. The workout will proceed like this until all 3 athletes have completed 2 rounds of the workout.
Stimulus: Team Conditioning / Upper Body Muscular Stamina
Primary Focus: Don’t get caught by your partners
Secondary Focus: unbroken farmers carry
Cool Down
Coach Led Mobility session
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
Extra work
A)
Hang Squat Clean
3 Sets:
3 @ 75%
2 @ 80%
1 @ 85%
Percentages are based off your 1rm hang clean
Each new set add 10/5lb (5/2.5kg)
A set is considered of 3-2-1 reps.
Rest no more than 20 seconds between intervals
Rest 3:00 minutes between sets
B)
Bench Press
Build to a 1RM
-Then-
2 x 5 @60% of your 1 rep max
Conditioning
A)
3 Sets, Each for Time
36/30 Ski Erg
12 Alt DB Squat Snatch 70/50lb
24 Toe to Bar
50ft Handstand Walk
R: 3:00 b/s
Score = Slowest Set
Goal: 4:30-5:30/Set
Time Cap: 7:00/Set
Extra work
8 minute AMRAP
1 Deadlift @ 330/225lb (150/102kg)
1 SDHSPU, 6/3”
2 Deadlift @ 330/225lb (150/102kg)
2 SDHSPU , 6/3”
3 Deadlift @ 330/225lb (150/102kg)
3 SDHSPU , 6/3”
4 Deadlift @ 330/225lb (150/102kg)
4 SDHSPU , 6/3”
5 Deadlift @ 330/225lb (150/102kg)
5 SDHSPU , 6/3”
Etc..
Goal: 8+ rounds