Miramar Beach Strength and Conditioning – Crossfit
Warm-up
10:00 minute Cap
3 Sets, For Quality
1:00 Row or Bike
10 Hollow Rocks
:20 / :20 second Side Plank
6/6 Single Leg Glute Bridge w/pause
Metcon (AMRAP – Reps)
20 x Alt EMOM
Minute 1 : 15/11 Calorie Echo Bike
Minute 2 : 15 GHD Sit-Ups or 20 V-Ups
Minute 3 : 15/12 Calorie Row
Minute 4 : -Max Lateral Burpees Over the Rower
Rest 4:00 minutes
12 x Alt EMOM
Minute 1: 15/11 Calorie Echo Bike
Minute 2 : 15 GHD Sit-Ups or 20 V-Ups
Minute 3 : 15/12 Calorie Row
Minute 4 : -Max Lateral Burpees Over the Rower
Score = Total Reps
Primary Objective : Complete all prescribed reps on minutes 1-3
Secondary Objective : 10 + Burpees per set, complete more burpees /set on the 12:00 EMOM than the 20:00 EMOM
Stimulus : Lactate Threshold / Midline Stamina/ Capacity Work
Beginner:
Bike/ Row: 9/7 Cal
15 Ab Mat Sit Ups
Burpee Over the Line
Fitness:
Bike/ Row: 12/9 Cal
15 Tuck Ups
Burpee Over Rower
Performance:
As Written
Elite:
Bike/ Row: 18/13 Cal
20 GHD
Burpee Over Rower
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: Core / Oblique Focus
4-5 Sets, For Quality
10/10 Half Kneeling Paloff Press Rotations
50/50ft Overhead Contralateral High / Low Carry
Swimming
Warm-Up:
3 Sets
100m Swim
50m Kick
50m Drill of Choice
*Fingertip Drag, Catch-Up, Fist Drill
Fist Swim, https://www.youtube.com/watch?v=HH0TlKA-UFU
Catch-Up Swim, https://www.youtube.com/watch?v=qpczzwoXbyQ
Fingertip Drag Drill https://www.youtube.com/watch?v=Bt1hdL89dM0
Main Set
Every 4:00 minutes, 3 Sets
200m Swim
Rest as needed before 150s
Every 3:00 minutes, 4 Sets
150m Swim
Rest as needed before 100s
Every 2:00 minutes, 5 Sets
100m Swim
*Each Swim is to be done as fast as possible
Strength
3 Sets
200m Pull
Rest 1:00 minute between sets
Cooldown
100-200m Choice
Conditioning
Mixed Machines
Rowing:
Part A.
20 minute EMOM, alternating each minute:
Minute 1: 18/14 Cal
Minute 2: 15/12 Cal
Minute 3: 21/16 Cal
Minute 4: Rest
Rest 10:00 minutes
BikeErg:
Part B.
20 minute EMOM, alternating each minute:
Minute 1: 18/14 Cal
Minute 2: 15/12 Cal
Minute 3: 21/16 Cal
Minute 4: Rest