Miramar Beach Strength and Conditioning – Crossfit
Metcon
Warm-up
(Roller, light pair of change plates)
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
5 AMRAP (For Quality)
3 Sets, For Quality
5/5 World’s Greatest Stretch
10 Squat to standing toe touch
12 Prone Y Raises , Light Load
5 Yoga Push-Ups
10:00 CAP
Metcon (Time)
For Time
(Split with Partner)
Buy In : 200 Double Unders
3 Rounds
50/40 Cal Row
50/40 Push-Ups
50 V-Ups
Cash-Out : 200 Double Unders
Partition as desired
Time Domain: 25:00-30:00
Time Cap: 35:00
Fitness:
300 Single Unders
40/32 Cal Row/ Assisted Push Up
40 Tuck Ups
Performance:
100 DUs
40/32 Cal Row/ Push Up
40 V-Ups
Elite :
Scale up to Crossovers if desired
Stimulus : Muscular Endurance / Stamina/ Partner Workout
Primary Objective : Complete the 3 rounds of Cal Row + Push-Ups + V-Ups in 20:00 minutes or less
Secondary Objective : Complete Double Unders in 50 rep unbroken segments
Cool Down
Coach Led Mobility session
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Str etch
Extra Work
Optional Accessories
4 Sets, For Quality:
5 Weighted Strict Ring Dips into 5 Unweighted Strict Ring Dips
10 Barbell Hip Thrusts (2 Second Pause at the top of each rep)
10 Dual Kettlebell Gorilla Rows , Moderate Load
Weightlifting
Power Snatch (blocks)
6 x 3
Holding between 67-77% of 1rm power snatch
Setup blocks to mid quad positions.
Notes : the shoulders are in front of the bar, spine is neutral, shoulders still clearly over the hips, eyes forwards, and arms are long with elbows turned out. Turning the elbows out is important for the trajectory of the barbell. With the elbows turned out, the barbell will stay closer to the body versus traveling out and away from the body.
High Blocks from the power position eliminates any momentum that might be formed during the pull from the floor. It is your job to powerfully extend at the hips and knees, and then force yourself to pull under the bar. If you waste any time at the top of the lift, you will miss the peak of the barbell and risk getting beat to the catch position by the falling barbell.
Extra Skill Conditioning
Bike Erg Conditioning
Warm-Up:
5:00 Easy Spin @ ~60% FTP
2:00 @ 80-85% FTP
1:00 Easy Spin @ 60% FTP
1:00 @ 90-95% FTP
1:00 Easy Spin @ 60% FTP
:30sec @ 100-105% FTP
:30sec Easy Spin @ 60% FTP
:30sec @ 110%+
Rest 2:00
6 x
6:00 @ Threshold Effort / 100-102% FTP
Rest 1:00 between sets
Cooldown
5:00 Easy
Utilize a damper that maintains a cadence of 82-85spm