Miramar Beach Strength and Conditioning – Crossfit
Warm-up
10:00 minutes, For Quality
5 Med-Ball Thoracic Extensions
10 Plate Loaded Alternating Cossack Squats
10 Barbell RDLs
5 BB Hang Muscle Clean and Press
1:00 Bike
Strength
Push Press
10 minute EMOM:
1 Power Clean +
3 Push Press +
2 Push Jerks
Starting @ 65% of your 1rm Push Press and increasing load each set, building to 83-85%
Metcon (4 Rounds for reps)
2-2-2-3
2:00 AMRAP/ 1:00 REST
(Final Round = 3:00 AMRAP)
18/13 Cal Echo Bike
Max Thrusters in Remaining Time:
Set 1: 95/65lb
Set 2: 115/75lb
Set 3: 135/95lb
Set 4: 155/105lb
Primary Objective : Minimums for Reps (Set 1: 10 Reps, set 2: 7 Reps, set 3: 5 Reps, Set 4: 3 Reps)
Secondary Objective : Complete 5+ Reps on Final Bar
Focus is on barbell conditioning and pushing the pace on the bike. The bike will take some push out of the legs so have that in mind before you pick up the barbell.
Stimulus : Anaerobic / Barbell Conditioning
Beginner:
14/10 Calories:
Set 1: 45/35lb
Set 2: 45/35lb
Set 3: 65/45lb
Set 4: 75/55lb
Ftiness:
16/12 Calories:
Set 1: 75/55lb
Set 2: 95/65lb
Set 3: 115/75lb
Set 4: 135/95lb
Performance :
As Written
Elite :
20/15 Calories
12 reps @ 135/95lb
9 reps @ 155/105lb
7 reps @ 185/125lb
5 reps @ 205/145lb
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
Optional Accessories
4 Sets, For Quality
10/10 Standing Banded Terminal Knee Extension
100ft Reverse Sled Drag + 100ft Sled Push
-Max Weighted Wall Sit 53/35lb
Points of Performance / Extra Instructions
Main Focus today is on knee health and building up those quads to handle higher volume training
Swimming
Active Recovery
Option 1: Swimming
Warm-Up
1000m Swim with every 4th lap as building effort to 500m race pace
Rest 2:00 minutes
Skill / Midline
8 Sets
25m Streamline Kick with Fins on Back
Rest as needed between sets
Rest 2:00 minutes
Stamina / Endurance
Every 6:00, 3 Sets
300m Swim
Strength
2 Sets
200m Pull with Paddles and Buoy
200m Kick with Fins and Kick Board
Rest as needed
Cooldown
200-400 Choice
*ideally include some hypoxic work.
i.e. 4×25 underwater swims with as much rest as needed
Primary Objective: 300m Stamina Set, Goal is to maintain fastest sustainable pace across
Secondary Objective: Maintaining hollow position in the streamline kick on your back
Zone 2
Option 2: Mixed Machine Zone 2
90 minute amrap @ z2 hr
1000/900m Bike Erg
350/315m Row
30/22 Cal Echo
350/315m Ski Erg
500m Run