Miramar Beach Strength and Conditioning – Crossfit

Warm-up

10:00 minutes, For Quality

200m Run

5/5 Quadruped Thoracic Rotations

:20 Second Extended Reverse Plank Bridge

20 Plank Shoulder Taps

5 Step-Down Box Jumps

Bench Press

Take 10 minutes to Establish a 5RM

OR

Every 2:00 minutes, 5 Sets

5 Reps @ 31×1 Tempo (Choice on load)

Metcon (No Measure)

3 Sets

400m Run

16 Bench Press 135/95 lb

10 Burpee Box Jump Overs 24/20”

Rest 1:00 between sets

Goal : 12:00-16:00 minutes

Time Cap : 18 minutes (including rest)

Score : Total Running Time

Primary Objective : Increase effort across sets, slowest set to be round 1.

Secondary Objective : Bench Press: Complete each set within two sets or less

Stimulus : Upper Body Press / Stamina
.

Developmental:

Dumbbell Bench Press 30/20lb

Burpee Box Step-Overs Allowed

Fitness:

Load: 95/65lb

Performance:

As Written

Recovery

1:00 minute Down Dog to Updog

1:00 minute Thoracic Extension with Foam Roller

1:00/1:00 1:00 minute Scorpion Stretc h

:30/:30 second Thread the Needle Stretc h

Optional Accessories

3-4 Sets, For Quality:

10-12 Dual Dumbbell Upright Rows

10-12 Dumbbell Seated Overhead Tricep Extension

10-12 Lu Raises

10-12 Each Leg, Side Plank Clamshell

Rest as needed between sets

Select loads that will allow you to complete each set unbroken

Active Recovery (Option 1)

00:00 – 10:00 minutes complete the following:

1000/900m SkiErg

1000/900m Row

100 Double Unders

10:00 – 18:00 minutes complete the following:

750/700m SkiErg

750/700m Row

75 Double Unders

18:00 – 24:00 minutes, complete the following:

500m SkiErg

500m Row

50 Double Unders

Primary Objective: Complete the following with time to spare

Secondary Objective: Unbroken double unders

RPE: 8/10

Stimulus: Machine Capacity Building / Lactic threshold

Active Recovery (Option 2)

Warm Up:

100m Freestyle

into..

2 Sets:

3 x 50’s

10-15 Second rest between each interval

Rest 1:00 minute between sets

Set 1: Pull Swim, Set 2: 25 Scull/25 Free, Set 3: Kick / Drill

Main:

Every 1:30, 8 Sets

75m Swim

Every 4th, Fast Effort / RPE 9/10

Rest 1:00 minute

Every 1:30, 6 Sets

75m Swim

Every 3rd, Fast Effort / RPE 9/10

Rest 1:00 minute

Every 1:30, 4 Sets

75m Swim

Every 2nd, Fast Effort / RPE 9/10

Cooldown:

100-200 Your Choice but no more than 50 of freestyle the rest must be drills or other strokes

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