Miramar Beach Strength and Conditioning – Crossfit
Warm-up
8:00 minute Cap
2 Sets, For Quality
9/7 Calorie Row
2 Wall Walks
15 Banded Goodmornings
3 Tempo Ring Push-Ups (3131 Tempo)
:15 / :15 second Single Arm Ring Plank
Strength + Gymnastics (Checkmark)
Part A)
0:00-2:00 minutes
Max Unbroken Strict Handstand Push-Ups
Part B)
10 EMOM, Alternate each minute:
minute 1 : 5 Deadlifts @ 65%+
minute 2 : Strict Handstand Push-Up @ 30% of Reps of Max
Points of Performance / Extra Instructions
Create a solid stable tripod with an active shoulder, then move into extension through a strong press and firm lockout at the elbow and flexing the core. We want to have some tools in our tool box for the handstand push-up. The Box Pike Handstand Push-Up is definitely our favorite option, but only if the athlete can do it correctly and maintain the proper pressing form. Dual DB Strict Press is never a bad option and helps those that feel like going inverted will be an issue.
For the alternating EMOM we are working up to a heavy 5 rep for the day on Deadlifts. Always with the goal of having quality positions as the priority over the load. Focus on hips and shoulders rising together until the knee then hinging the barbell to the hips.
Metcon (3 Rounds for reps)
3 x 4:00 AMRAP
Buy- In: 20/16 Calorie Row
In Remaining: Time Max Reps
3-6-9-12-15…
Deadlifts 225/155lb
Push-Ups
*Rest 2:00 between sets
Score: Max Reps each Round
Extra Instructions
Goal: Get into the round of 15 each set
Primary Objective: Complete the round of 12 and 12 each set
Secondary Objective : Complete the row in sub 1:00 minute on every set
Stimulus : Muscular Endurance / Stamina/ Push / Pull
Developmental:
Row: 15/12 Cal
Deadlifts @ 60% of Heavy 5 for the Day
Elevated Push-Ups
Fitness:
Row: 18/15 Cal
Deadlifts @ 185/125
Performance:
As Written
Elite:
Row: 22/17 Cal
Deadlifts @ 275/185
Recovery
Recovery / Mobility Protocol
1:00 minute Elevated Prayer Stretch
1:00/1:00 minute Elevated Pigeon Stretch
1:00 minute Seated Chest Stretch
1:00/1:00 minute Scorpion Stretch
Optional Accessories
3 Sets, For Quality:
6-4-2 Turkish Get-Up
12 Reps Med Ball Slam 20/14lb
12 Reps Dumbbell Seesaw Row
200ft Suitcase Carry
Swimming
Warm-Up:
2 Sets:
200m Easy
100m Pull w/Pull Bouy and Paddles
100m Kick w/Fins
Main:
400m @ smooth effort
Rest 1:00
4x100m @ strong effort
Rest 20 seconds between
300m @ smooth effort
Rest 1:00
3x100m @ strong effort
Rest 20 seconds between
200m @ smooth effort
Rest 1:00
2x100m @ strong effort
Rest 20 seconds between
Cooldown
200m choice
Total Meters = 3,000
Stimulus : Muscular Stamina / Aerobic Threshold
RPE: 6/10
Smooth Effort = Long and Sustainable, breathing every 3-5 strokes
Strong Effort = 500m Race Pace
Primary Objective : Smooth Efforts. We would like to see the emphasis to be on smooth long strokes today over the stronger speed efforts at our 500m race effort.
Secondary Objective : Strong Efforts. Maintaining these with as smooth a feel as possible is the goal
Conditioning
40:00 minute EMOM
minute 1: 15/12 Calorie Row
minute 2: 12 Box Jumps 30/24”
minute 3: 15/11 Calorie Echo Bike
minute 4: 50ft Handstand Walk