Miramar Beach Strength and Conditioning – Crossfit
Warm-up
Warm-Up (5:00-11:00)
2 Sets, for Quality (6:00 minutes)
:24 Second Wall Thoracic Extension Pulses
12 Banded Face Pulls
6/6 Single Arm Dumbbell Upright Row
6 Inchworm Slides
Gymnastics Skill Work
Gymnastics Skills (17:00-27:00)
Every 2:00 minutes, 5 Sets
:30 seconds of Working Time Accumulating
Rest the remainder of the 2:00 minutes before getting back into the next set
Elite:
Freestanding Handstand Plate Walks
Performance:
Handstand Plate Walks (Wall Supported)
Fitness:
Box Plate Walks
Developmental:
Downward Pike Plate Walks
Metcon (4 Rounds for reps)
4 Sets
(3:00 On : 1:00 Rest)
3 Wall Walks
15/12 Calorie Row
2 Wall Walks
15 Toes to Bar
1 Wall Walk
Max Alt. Dumbbell Hang Snatch
Load : 50/35lb
Goal : 10+ Rep on Alternating DB Hang Snatch
Primary Objective : Complete the Buy in movements in 2:30 or less
Secondary Objective : Maintain unbroken reps on the Toe to Bar and Wall Walks
Stimulus : Upper Body / Midline Conditioning
.
Developmental:
12/9 Cal Row
Strict Knee Raises
Dumbbell 25/15lb
Box Wall Walk
Fitness:
Dumbbell 35/25lb
Alternating Toe to Bar
Performance:
As Written
Elite:
15ft Handstand Walk
Dumbbell @ 70/50lb
Recovery
Recovery / Mobility Protocol
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
4 Sets, For Quality
50/50ft (15m/15m) Single Arm Overhead Carry , For Load
20 Alternating V-Ups
:30/:30 second Paloff Press Hold
Active Recovery (Option 1)
Complete the following:
10 minute AMRAP:
1000/900m SkiErg
1000m Run
Max Meters on Rower in the remaining time
Rest 4:00 minutes
8 minute AMRAP:
800/750m Row
800m Run
Max Meters on SkiErg in the remaining time
Rest 4:00 minutes
6 minute EMOM, alternating each minute:
Minute 1: 20/15 Cal Row
Minute 2: 15/12 Cal SkiErg
Goal for today’s active recovery session is for you to identify the best strategy for each piece. We don’t want an all out effort, hold between a 7-8 RPE rating. What would be considered successful is to achieve more than 1 minute on the “max meters” movement.
Active Recovery (Option 2)
Warm-Up
3 Sets
50m Free
50m Kick
50m Pull
Main:
3 Sets: for Max Distance
10:00 minutes Max Meters
Rest 5:00 minutes between efforts
Goal: Increase pace from set 1-3, with the goal of increasing length per stroke and really building in a solid breathing pattern. We want to focus on trying to breath every 3 strokes, which means you will alternate which side to breath on each time. This will feel slower at first, but in time develop a better rhythm and cadence to your swimming.
Finisher:
6 x 50m Kick With Fins
Rest 30 seconds between each
Scaling:
Level 3 and 2: as prescribed
Level 1:
4 Sets: for Max Distance
5:00 minutes
Rest 2:30 between sets