Miramar Beach Strength and Conditioning – Crossfit
Warm-up
(Roller, light pair of change plates)
General Warm Up
(:30 each Side)
Roller Hamstrings
Roller Quads
Low Back
Blackburn shoulder Warm Up
Roll Over to V-Sit
+
Specific Warm up
5 AMRAP (For Quality)
:30 Jump Rope Practice
6 Inchworm Push-Ups
10 Russian Kettlebell Swings
10 Beat Swings
10 Alternating V-Ups
10:00 CAP
Metcon
Metcon (AMRAP – Rounds and Reps)
20:00 AMRAP
w/Partner
15 Wall Walks
45 Toes To Bar
60 American KB Swings 53/35lb
90 Double Unders
Partition Work with Partner as desired
Fitness:
15 Box Wall Walks
45 Strict Knee Raises
Performance:
45 Knee to Elbows
60 American KBSwings 44/26lb
180 Single Unders
Elite :
As Written
Extra Instructions:
Focus today is on shoulder stamina and maintaining a good pace with your partner as you partition the reps for the most rounds as possible in 20 minutes. The goal should be to complete each round in under 9:00 minutes in order to get 2+ rounds of the AMRAP.
Primary Objective: Toe to Bar
Secondary Objective : Big Sets on the KBS
Stimulus : Shoulder Pump / Muscular Stamina
Core Finisher
Accumulate the following time frames:
1:30 L-Sit Hold
1:00 Top of Pull-Up Hold
30 Straddle Leg Lifts
*Try to accumulate the following times and reps within minimal sets. Being strong in these positions will help you significantly when you begin adding more speed and intensity to these movements.
Extra Work
RECOVERY
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations
Accessories
3 Sets, For Quality:
1:10 SandbagHold, 150/100lb
+
20 Kipping Ring Dips OR
(10/10) Dumbbell Tricep Kickbacks
+
10/10 Prone Hip Extensions
Rest as needed between sets
Weightlifting
Power Clean + Power Jerk
1 x 5 @ 65%
2 x 3 @ 75%
2 x 2 @ 80%
1 x 2 @ 85%
Rest as needed between sets
Percentages are based on your 1rm Clean and Jerk
Point of performance:
Proper alignment: When you completely extend your arms overhead during the lockout phase, your body should be in a straight line from your feet to your hands. This proper alignment allows you to support the weight overhead with maximum stability and reduces the risk of injury.
Strength
Back Squat
5 Sets x 5 Reps @ 90% of 5RM from last week
Rest as needed between sets
Metcon Conditioning
3 Sets for Time
30ft Front Rack Lunge @ 115/80lb
15 Burpees Over the Bar
30ft Front Rack Lunge @ 115/80lb
15 Bench Press @ 155/100lb
2/1 Pegboards or 4 Legless Rope Climbs
Rest 2:00 between sets
Time Cap : 6:00 minutes for each set
Score : Slowest completed set
Primary Objective : Completing work within time cap
Secondary Objective : Pegboards: time your splits on each set, goal is to complete this movement in the same time frame across all sets.
During the first three quarters of the workout, focus on maintaining a steady pace or effort level that is below your maximum capacity. This will allow you to conserve muscular stamina. As you will need this for the bench press and pegboards.
Aerobic Conditioning
BikeErg
4 Sets
5k For Time
Rest 5:00 minutes b/s active spinning,
**Can get off to shake out legs before 5k within the 5:00 rest time frame, but would like to see at least 4:00 spent as active flush for the legs.
Score : Total Combined Time of 5k’s. Do not include the 5:00 rest between efforts
Please Record Average HR for Each Segment and Average Watts
Primary Objective : Increase Average Watts from 2 x 10k Test
Secondary Objective : Each set must be +/- 5 Watts from average
Stimulus : V02 Max / Engine