Miramar Beach Strength and Conditioning – Crossfit
Warm-up
3 Sets, for Quality
1:00 Bike, increase intensity each set
8/8 Dual DB Split Stance Romanian Deadlift
6 Inchworm Push-Ups
10/10 Glute Bridge March
15 Air Squats
Barbell Primer
2 Sets
-3 Dip and Shrug
-3 Dip Shrug High Pull
-3 Muscle Clean
-3 Tall Power Cleans 2’’-4’’-6’’
-3 Tall Squat Cleans
into..
3-5 Sets
3 Position Power Clean + 1 Squat Clean, adding weight to 60% on each set
Power Clean
Power Clean + Squat Clean
10:00 EMOM
min 1-3: 3+1 Reps @ 60-65%
min 4-6: 2+1 Reps @ 65-70%
min 7-8: 2+1 Reps @ 70-75%
min 9-10: 1+1 Rep @ 80%
*all meant to be singles, focus is good set-up and speed through the middle
Metcon (Time)
3 Rounds
18 Wall Balls 20/14lb
15 Deadlift
9 Power Clean
6 Front Squat
Load: 155/105lb
Goal : 8:00-12:00 minutes
Time Cap : 15:00
Primary Objective : Complete each round in sub 3:30 minutes
Secondary Objective : Stay unbroken on the Wall Balls and Deadlifts for the workout
Stimulus : Barbell Cycling / V02 Max
Today is meant to be a challenging wod because of the combination of movements, however overall volume on the body is lower. Wall Balls should be done unbroken, our deadlifts are at a weight that should be unbroken, power cleans are meant to be done as singles, front squats should be unbroken and its the transitions that athletes are really going to have to watch as the time could slip away there.
Choose loads that allow strong sets, but don’t leave you on the floor afterwards.
Beginner:
18 Wall Balls 14/10#
15 Kettlebell Deadlifts
9 American Kettlebell Swings
6 Goblet Squats
Load: 35/18lb
Fitness:
18 Wall Balls 20/14lb
15 Deadlift
9 Power Clean
6 Front Squat
Load: 115/75lb
Performance:
As Written
Elite:
18 Wall Balls 20/14lb
15 Deadlift
9 Power Clean
6 Front Squat
Load: 185/125lb
Extra Work
Recovery
2:00 Barbell Adductor Stretch
1:00/1:00 Barbell Foam Roll Thoracic Extension
1:00/1:00 Scorpion Stretch
:30/:30 Thread the needle stretch (each side)
1:00/1:00 pigeon pose (each side)
Optional Accessories:
Tabata Mash-Up
4 Rounds, for Max Reps
20 second Max Goblet Cyclist Squats
10 second Rest
20 second Max American Kettlebell Swing
10 second Rest
Load: 53/35lb
Swimming
Warm-Up
500m Swim with every 4th lap as building effort to 500m race pace
Rest 2:00 minutes
Skill / Midline
8 Sets
50m Streamline Side Kick (25m left side/25m right side)
Rest as needed between sets
Rest 2:00 minutes
Main Set
15 x 50m Swim
Set 1-3: Easy / Smooth
Set 4-6: Moderate
Set 7-9: Descending to Sprint Effort
Set 10-12: Easy / Smooth
Set 13-15: Descending to Sprint Effort
Rest 20 seconds between each 50m interval
Strength
2 Sets
150m Pull with Paddles and Buoy
150m Kick with Fins and Kickboard
Rest as needed between sets
Cooldown
100m Choice
Primary Objective: Descend from 1-3 into a sprint effort on sets 7-9 and 13-15 during the 50s. We want to find different gears here
Secondary Objective: Best overall split pace across all 50s
Zone 2
2 Rounds @ Zone 2 Heart Rate / Effort
15:00 minute Bike Erg
10:00 minute Row Erg
5:00 minute Ski Erg