Miramar Beach Strength and Conditioning – Crossfit
Warm-up
8:00 minute Cap
2 Sets, For Quality
:30 second machine choice
:15 sec L-Hang or Tuck Hang
:30 second machine choice
6 Supine Ring Rows w/1sec Pause at the Chest
:30 second machine choice
10/10 Single Leg Glute Bridge
Rope Climb
Every 2:00 minutes x 4 Sets
3/2 Rope Climbs
Extra Instructions
*Goal is to time each set of these and complete them as fast as possible during each set. Practice efficiency and how fast we can get each set done. For our newer athletes, scaling down to less rope climbs and just working footwork and getting as big a bite as possible then moving our hands, even if just for one time in the 2 minutes is a great start. Scale to Rope Pull-Ups, Pull to Stands, or just foot lock with hold.
Metcon (Checkmark)
Every 5:00 x 6 Sets
20/16 Calorie Row
18/15 Calorie Ski
16/12 Calorie Echo Bike
Extra Instructions:
If you are wearing a heart rate monitor today, we are looking to maintain a pretty consistent hard pace where our heart rate will hover in zone 4 or around 83-88% of maximum heart rate. Be ready to settle into a hard challenging pace as this one is all about repeatability.
Primary Objective : Complete each set within 3:00-4:00 minutes
Secondary Objective : Complete all sets
Stimulus : Lactate Threshold / Aerobic Capacity
Beginner:
16/13 Calorie Row
15/12 Calorie Ski
12/9 Calorie Echo Bike
Fitness:
18/15 Calorie Row
16/13 Calorie Ski
14/10 Calorie Echo Bike
Performance:
As Written
Elite:
22/17 Calorie Row
20/16 Calorie Ski
18/13 Calorie Echo Bike
Recovery
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: Bodyweight Strength Conditioning
10-9-8-7-6-5-4-3-2-1, For Quality
Reps of Strict Ring Dips or Kipping Ring Dips
Seconds of Ring Support hold
Reps of Supinated Ring Pull Ups
Seconds of False Grip Ring Hang Hold
Swimming
Warm-Up:
3 Sets, For Quality:
100m Easy
50m (25m *Drill + 25m Swim Build)
50m Kick
50m Pull
50m (25m Easy + 25m Fast)
*Drill = Catch-Up, Fist, or Fingertip Drag
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
Test Set:
10 Sets:
100m AFAP
Rest 1:00 minute between sets
This is meant to be a test today and we are looking for the fastest average pace per 100m. Think of this like the 10x500m Row, 10x400m Run, or 10x1000m Bike Erg test. The goal is to maintain a strong pace across, with the goal of having your best possible average pace.
Cooldown:
Cooldown
100-200m Choice
Primary Objective: Fastest Average Split for 10x100m
Secondary Objective: Each interval within 2 seconds +/-