Miramar Beach Strength and Conditioning – Crossfit
Warm-up
3 Rounds
6 Inchworm Push-Ups
8/8 Single Leg Single Arm Crossbody RDL
8/8 Single Arm Kettlebell Push Press
:20/:20 Single Leg Glute Bridge Hold
:15/:15 Star Plank
PRIMER
5 Deadlifts 185/125lb
5 Handstand Push-Ups
Rest :30
5 Deadlifts 225/155lb
5 Handstand Push-Ups
Rest :30
3 Deadlifts 245/165lb
3 Handstand Push-Ups
Points of Performance and Extra instructions:
We want to work through a little primer here prior to the workout today in order to optimize our workout today and get the best possible result. We should also spend some time going over the kipping handstand push-up as well as necessary scales for deadlift depending on the individual.
Diane (Time)
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
Time Domain : 2:00-6:00 minutes
Time Cap : 10:00 minutes
Primary Objective : Best overall time
Secondary Objective : Finish each set of deadlifts and handstand pushups in 2 sets or less
Beginner :
Deadlifts @ 60% of 1RM
Push-Ups
Fitness :
Deadlifts 185/125lb
Box Pike Handstand Push-Ups
Performance :
As Prescribed
Elite : “Damn Diane”
3 Rounds for Time
15 Deadlifts (315/205 lb)
15 Strict Deficit Handstand Push-Ups (3.5/2 in)
Extra Work
Finisher Accessories
12:00 EMOM
min 1: 15 Barbell Hip Thrust
min 2: 8/8 Seated Single Arm Dumbbell Strict Press
min 3: :20-:30 second Nose to Wall Handstand Hold
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
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
You will complete these 25m intervals on your Back
Rest as needed between sets
Rest 2:00 minutes
Stamina / Endurance
Every 6:00 minutes, 3 Sets
300m Swim
Strength
2 Sets
200m Pull with Paddles and Buoy
200m Kick with Fins and Kickboard
Rest as needed between sets
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
Running
Warm-Up
10:00 minutes zone 1-2
Part A)
10 Sets
250m Run @ 5k Pace
150m Active Jog Recovery
Rest 3:00 minutes between Part A and Part B
Part B)
10 Sets
150m Run @ 5k Pace
100m Active Jog Recovery
Cooldown:
10:00 minutes zone 1-2
Stimulus: Lactate Threshold / Running Efficiency
The goal today is to develop smooth speed and teach better mechanics and turnover with shorter segments followed by equally short recovery periods. Technique points are to keep the arms close to the body and traps relaxed as we drive back with the elbow while lifting the legs. Focus on pulling off the ground and moving with smooth speed.
Primary Objective: Maintain prescribed paces
Secondary Objective: Achieve the rest interval in a shorter time period than the work interval