Miramar Beach Strength and Conditioning – Crossfit
Warm-up
Row 50 sec – 40 sec – 30 sec
10 Deep Lunge Mountain Climbers
10 Alternating V-Ups
10 Bar Kip Swings
Row 40 sec – 30 sec – 20 sec
10 Deep Lunge Mountain Climbers
10 Alternating V-Ups
10 Bar Kip Swings
Row 30 sec – 20 sec – 10 sec
10 Deep Lunge Mountain Climbers
10 Alternating V-Ups
10 Bar Kip Swings
*Each Segment on the Rower is done as Easy – Moderate – Fast, but increased pace as the intervals get shorter
Skills and Drills
Gymnastics Skills and Drills
Toe to Bar Technique Wor k
Metcon (3 Rounds for time)
3 Sets
500/450m Row
into:
3 Rounds
10 Burpees to Target
10 Toe to Bar
Into:
500/450m Row
Rest 2:00 minutes between sets
Score : Time for each set
Time Cap : 35:00 minutes
Focus : Be sure to pace the first Row appropriately to ensure good intensity on the 3 round couplet to follow. You can definitely lose time if you start too fast on that first row. Push yourself on the final Row of each set to be faster than your first as you have the full two minute rest to follow.
Primary Objective : Sub 8:00 minutes each set
Secondary Objective : Slightly Faster second 500/450m Row
Stimulus : Lactate Threshold/ Midline Stamina
Beginner:
300/250m Row
10 Burpees
10 Strict Knee Raises
Fitness:
400/300m Row
10 Burpees to Target
10 Kipping Knee to Chest
Performance:
As Written
Elite:
10 Burpees to Target
15 Toe to Bar
Extra Work
Yoga Flow
2 Rounds
Right Leg + Left Leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Pigeon
Optional Accessories:
3 Sets, For Quality:
20 Alternating Barbell Landmine Rotations , Light Load
100/100ft (30/30m) S ingle Arm Kettlebell Suitcase Carry , Heavy Load
10 Dual Kettlebell Turkish Sit-Ups , Light Load
Rest as needed between sets
The primary focus for your Accessory work today is Midline and anti rotational exercises. We’re trying to develop your ability to resist movement at the core and stabilize your midline strong. Make sure on the Turkish sit-ups, the movement comes from your midline and you keep your elbows locked out throughout the entire movement.
Swimming
Warm-Up:
500m SKIPS
Complete the 500m as follows:
100m Swim
100m Kick
100m IM (25m Butterfly, 25m Backstroke, 25m Breaststroke, 25m Freestyle)
100m Pull
100m Swim
Rest as needed
Technique Set:
2 Sets, For Quality
25m Fingertip Drag + 25m Swim
25m Six Kick Swim + 25 Swim
25m Fist Drill + 25m Swim
25m Catch-Up + 25m Swim
Rest as needed between each 50m interval
Rest as needed between sets
Then complete:
Stamina Set:
Every 2:00 minutes, 10 Sets
100m Swim
Aim to complete each interval at a Strong Sustainable Pace. Focus on the length of your stroke and smooth efforts throughout. If you are not getting at least 15 seconds of rest, adjust the time frame to every 2:15 in order to allow more rest and the effort to be smooth and rhythmic.
Cooldown:
4-6 x 25m Underwater Swims (Hypoxic Work)
+
100m Cooldown
Zone 2
2 Rounds @ Zone 2 Heart Rate / Effort
15:00 minute Bike Erg
10:00 minute Row Erg
5:00 minute Ski Erg