Miramar Beach Strength and Conditioning – Crossfit
Warm-up
2 Sets, For Quality
:90 Row (45 ez, 30 mod, 15 hard)
10 Barbell Romanian Deadlift
10 Barbell Strict Press
5 Barbell Goodmornings
5 Barbell Squat Jumps
Load: 45/35lb
Strength
Shoulder Press
Part A.
8 minute EMOM
5 Banded Strict Press @ 45% (red bands)
% today is based off of your 1 rep max Strict Press
Rest 4:00 between A and B
Deadlift
Part B.
8 minute EMOM
3 Banded Deadlift @ 55% (green bands)
% today is based off of your 1 rep max Deadlift
Metcon
Metcon (Time)
7:00 AMRAP
Buy IN:
Calorie Row
AMRAP in Remaining Time
7 Deadlifts
7 Bar Facing Burpees
Primary Objective : Complete 5+ Rounds
Secondary Objective : Finish the Row in 2:30 or Less
Stimulus : Posterior Chain / Anaerobic
The focus here is on extra volume for the posterior chain and putting a little pressure on the time frame here with only 7:00 minutes to get work done. This will create a cap on the total volume expected today while forcing the intensity to be higher as we should have in the range of 4-5 minutes to hit Deadlifts and Bar Facing Burpees.
Ftiness:
40/32 Cal Row
Deadlift: 50% of 1RM
Performance :
45/36 Cal Row
Deadlift: 185/125lb
Elite :
50/40 Cal Row
Deadlift: 245/165lb
Extra Work
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
3 Sets, For Quality
8-10 Glute Ham Raise
40 second Sorenson Hold
100ft Sandbag Bear Hug Carry, Heavy
Rest as needed between sets
Swimming
Swimming
Warm-Up:
1000m Freestyle
*With Fins & Snorkel is optional
Focus on form and arm strokes.
Main:
Every 1:30 minute, 10 Sets
75m
*Score is slowest 75m
Rest 3:00 minutes
Every 2:00 minutes, 5 sets:
100m
*Score is slowest 100m
Cool Down:
3 Sets, For Quality
50 Backstroke
50 Breaststroke
*This is for exposure and to release tension in the shoulders from simply performing only freestyle
Primary Objective: achieve the 50s and 100s all within +/- 2sec on each interval
Secondary Objective: Hold the same pace for the 100s as you did the 50s