Miramar Beach Strength and Conditioning – Crossfit

Warm-up

8:00 minutes for Quality

10 Alternating Bird-Dogs

8/8 Quadruped Thoracic Rotations

8 Walking Inchworm Push-Ups

20 Glute Bridges

:20 / :20 second Single Leg Glute Bridge Pause

:20 second Extended Reverse Plank Bridge

Metcon (Checkmark)

With a partner:

Every 4:00 minutes X 10 Sets, Complete the following:

(YOU GO/ I GO per 4:00)

10 DB Snatch OR 1:00 Effort

20/15 Cal Row OR 1:00 Effort

20/15 Cal Ski OR 1:00 Effort

20/15 Air Squats OR 1:00 Effort
Developmental:

25/15lb

Fitness:

35/25lb

Performance:

50/35lb

Elite:

70/50lb

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

8-10 Glute Ham Raises

:30 second Sorenson Hold

Rest 1:00 minutes

10 Feet Elevated Parallete Push-Ups

:15/:15 Kettlebell Side Star Plank

Rest 1:00 minute

Swimming

Warm Up:

100 Freestyle Swim with paddles

Into:

2 Sets:

3 x 50’s

10-15 second rest between each interval

Rest 1:00 minute between sets

Set 1: kickboard, Set 2: scull/free, Set 3: drill/swim but non free

Main:

12:00 minute EMOM

50m Swim

Every 4th, Fast Effort / RPE 9/10

Rest 1:00 minute

9:00 minute EMOM

Every 3rd, Fast Effort / RPE 9/10

Rest 1:00 minute

6:00 minute EMOM

Every 2nd, Fast Effort / RPE 9/10

Cooldown:

100-200 Choice

Video Support:

Sculling: https://www.youtube.com/watch?v=v-l6g79sAks

Fist Swim: https://www.youtube.com/watch?v=HH0TlKA-UFU&t=6s

Fingertip Drag Drill: https://www.youtube.com/watch?v=Bt1hdL89dM0