Miramar Beach Strength and Conditioning – Crossfit
Warm-up
Run 500m
10 Deep Lunge Mountain Climbers
10 Air Squats
:15 second Dead-Hang + :15 second Active Hang
Run 400m
10 Deep Lunge Mountain Climbers
10 Squat Jumps
:15 second Dead-Hang + :15 second Active Hang
Run 300m
10 Deep Lunge Mountain Climbers
10 Jumping Lunges
:15 second Dead-Hang + :15 second Active Hang
Metcon (AMRAP – Reps)
8 Minute AMRAP:
600m Run
And in remaining time, AMRAP
18 Wall Balls 20/14lb
12 Strict Pull-Ups
Rest 3:00 minutes
8 Minute AMRAP:
800m Run
And in remaining time, AMRAP
15 Wall Balls 20/14lb
9 Strict Pull-Ups
Rest 3:00 Minutes
8 Minute AMRAP:
1000m Run
And in remaining time, AMRAP
12 Wall Balls 20/14lb
6 Strict Pull-Ups
Score : Reps Across All Sets
Extra Instructions:
Focus : We are building out the run to be a focused piece of today’s workout. Ideally we look to hold a hard and challenging pace that allows us just enough energy left to get right to the Wall Balls and hit a big set. The strict pull-ups should allow for some rest and breathing to come back.
Primary Objective : Complete each run @ 5k or Faster pace
Secondary Objective : Complete 4+ rounds on each set
Stimulus : Lactate Threshold/ Upper Body Push + Pull Muscular Endurance
Beginner:
400-600-800m Run
Wall Ball: 14/10lb
Toenail Spot Pull-Ups
Fitness:
Banded Strict Pull-Ups
Performance:
As Written
Elite:
Wall-Ball 30/20
Strict Chest To Bar
Recovery
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:
For Quality:
Accumulate the following reps & times:
2:30/2:30 minute Side Plank Hold
60-80 V-Ups
100 Russian Twists 35/25lb (15/10kg) plate
You can accumulate these reps and times in any way you wish. However, as long as you accumulate the volume of each movement that is required. Scale the V-Ups to Knee Tucks and Russian Twists to a lighter load or even unloaded if needed.
Swimming
Warm-Up:
500m
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
Main Set:
Every 4:00 minutes, 5 Sets
200m @ Fastest Sustainable Pace Across
Cooldown:
4-6 x 25m Underwater Swims (Hypoxic Work)
+
100m Cooldown
Conditioning
40-minute Alt EMOM
Minute 1 : 16/13 Cal BikeErg
Minute 2 : 10 Dual Dumbbell Box Step Overs, 60/40lb, 24/20”
Minute 3 : 16/13 Cal Rogue Echo
Minute 4 : 16-20 Ghd Sit Ups
Primary Objective : Complete each station with 12-15 seconds remaining
Secondary Objective : Complete the Ghd sub 45 seconds
Like last week, place extra attention on the machines and complete within the 45 seconds each time.