Miramar Beach Strength and Conditioning – Crossfit
Warm-up
9:00 minute EMOM, Alternating Stations
Minute 1 : 200/170m Row
Minute 2 : 30 Singles or 15 Double Unders + 10 Plank Shoulder Taps
Minute 3 : 8 Ring Rows + 8 Alternating Box Step-Ups
Metcon (Checkmark)
Rowing Technique
2 Rounds through
:30 Arms Only Rowing (the pick drill)
:30 Arms and Body Rowing, (body hinge and finish with arms)
:30 Legs and Body Rowing, (leg drive, strong back and lat engagement)
:30 Half Stroke Strong Finish, (pushing with legs and finish through body)
1:00 Full Stroke (put it all together, legs then body then arms on drive, on recovery arms then body, then legs)
Points of Performance
We are working to reinforce proper engagement and tension through the entire stroke here today
Jerry (Time)
For Time:
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
Time Domain : 20:00-30:00
Time Cap : 30:00 minutes
Primary Objective : Run pace, holding 5k pace
Secondary Objective : Row Pace, holding 5k +4sec/500m
The goal is to push the runs here and then settle on the rower to manage fatigue in order to hit the run on the back half of this workout!
Developmental:
For Time
800 meter Run
1,000 meter Row
800 meter Run
Fitness:
For Time
1200 meter Run
1500 meter Row
1200 meter Run
Performance :
As Written
Elite:
Go Faster!
Recovery
Recovery / Mobility Protocol
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
50/50ft (15m/15m) Single Arm Kettlebell Front Rack Carry
100/100ft (30/30m Lateral Sled Drag
150/150ft (30m/30m) Uneven Loaded Farmers Carry
Conditioning
Every 5:00/6:00 minutes, 5 sets, Complete the following:
500 SkiErg
1000m BikeErg or 1km Rogue Echo
Score: Average time to complete both machines
Begin the first set holding 5k-1 second then increase each set.
Men: 5:00 minutes | Women: 6:00 minutes
Primary Objective: Achieve best average time to complete both machines.
Secondary Objective: Achieve more than 60 seconds rest
Swimming
Warm-Up:
3 Rounds,
100m Swim
50m Kick
100m Pull
50m Kick
Skill Set
9 Sets:
25m *Stroke
25m Freestyle
*Stroke = Butterfly / Breast / Back
If possible, alternating through strokes on each set
Main Set:
200m on 4:00 minutes
150m on 3:00 minutes
100m on 2:00 minutes
into:
200m on 3:40 minutes
150m on 2:45 minutes
100m on 1:50 minutes
into:
200m on 3:20 minutes
150m on 2:30 minutes
100m on 1:40 minutes
Cooldown:
100-200m Choice
Stimulus: Lactate Threshold / Muscular Stamina