Miramar Beach Strength and Conditioning – Crossfit
Warm-up
10:00 minutes for Quality
5/5 World’s Greatest Stretch
15 Banded Good Mornings
:30/:30 Banded Front Rack Stretch
3 Burpee Broad Jumps for Distance
Power Clean
EMOM x 5
2 Reps @ 75%
-INTO-
EMOM x 4
2 Reps @ 80%
-INTO-
EMOM x 3
1 Rep @ 85%+
Points of Performance
The focus for the Power Clean should be “Smooth off the floor, fast through the hips”. We are looking for great set-up positions on each and every lift today and quick elbows pulling the bar close and pressing through as we move into the receiving position. These are meant to be singles across all sets today. No TnG reps.
Metcon (AMRAP – Rounds and Reps)
7:00 AMRAP
7 Deadlifts
7 Bar Facing Burpees
Extra Instructions:
Primary Objective : 7+ Rounds, which means each round should be completed in under 1:00 minute
Secondary Objective : Unbroken Deadlifts. The weight should be at a weight that allows for unbroken reps, but break as needed to minimize lower back fatigue and keep a solid pace.
Stimulus : Posterior Chain / Anaerobic
Beginner:
135/95lb
Fitness:
185/125lb
Performance:
225/155lb
Elite:
275/185lb
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:
4 Sets, For Quality
:45 second Sandbag Bear Hug Hold
100/100ft Single Arm Kettlebell Suitcase Carry
:20/:20 Star Plank
:20/:20 Copenhagen Plank
Swimming
Warm-Up
300m Swim @ Steady State Pace
Rest 30 seconds
200m Pull with bouy and paddles
Rest 30 seconds
200m Kick with Fins and Board
Rest 30 seconds
100m IM (Butterfly/Back/Breast/Free, by 25)
Stroke Practice / Speed
6 Sets
25m Butterfly Sprint
Rest as needed between sets
Pyramid Stamina / Strength Set
100m Swim
Rest 15 seconds
200m Swim
Rest 30 seconds
300m Pull
Rest 60 seconds
300m Pull
Rest 30 seconds
200m Swim
Rest 15 seconds
100m Swim
Cooldown:
4-6 x 25m Underwater Swims (Hypoxic Work)
+
100m Cooldown
Video Support
Learn to Butterfly
https://www.youtube.com/watch?v=HGOJeqyKzuw
https://www.youtube.com/watch?v=6EJPqppOZ2
Conditioning
Steady State Aerobic Work
Every 15 minutes, 4 Sets (2 of each), Rotating between the two stations:
Station 1:
500m Run
100 Single Unders
750/700m SkiErg
100 Single Under Crossovers
1000/900m Row
100 Double Unders
Station 2:
400m Run
80 Single Under Crossovers
600/550m SkiErg
60 Double Unders
800/750m Row
40 Crossover Double Unders
Primary Objective : Complete station within time frame
Secondary Objective : Machine / Running efforts. Apply more effort on the machines.
Paces:
Maintain a steady RPE of 7/10 throughout the entire piece. If you feel that you need to exceed this to complete within the time frame then please look at Level 2 & 1.