Miramar Beach Strength and Conditioning – Crossfit

Warm-up

8:00 minutes for Quality

9/7 Calorie Echo Bike

12 Bear Plank Kettlebell Pull Throughs

5/5 Single Arm Overhead Tall Kneeling to Standing

:20 second Reverse Table Top

Strength Stability Work

8 EMOM

1/1 Turkish Get-Ups

Keep a straight arm position, eyes locked on KB, lean into elbow, then sit-up, bridge, pull leg through to low lunge, sit to half kneeling lunge position, then stand tall. Be sure to retreat with the same steps on the way down as way up in reverse. Sub out Single Arm Overhead Tall Kneeling to Standing

Extra Instructions / Points of Performance

Goal here is to prime the system for the strength conditioning workout, target some solid strength stability work and have some fun building up some loads here on the Turkish Get-Up. Most people hate this movement, but when done right it really helps build mobility and strength through the midline and shoulder joint.

Metcon (AMRAP – Rounds and Reps)

16:00 AMRAP

16/12 Calorie Echo Bike

8 Hollow Body Dual Kettlebell Bench Press

200ft Farmers Carry with Kettlebells

8 Strict Handstand Push-Ups

Load : 2x KB 53/35lb, (24/16kg)

Goal : ~ 4 Rounds

Primary Objective : Complete as close to 4 rounds as possible

Secondary Objective : Complete all movements unbroken

Stimulus : Upper Body Push / Midline Strength Conditioning
.

Developmental:

12/9 Calorie Echo Bike

8 KB Strict Press

Load : 25/15lb, (12/7kg)

Fitness:

14/10 Calorie Echo Bike

8 Box Pike Strict Handstand Push-Ups

Load : 35/25lb, (16/12kg)

Performance:

As Written

Elite:

Strict Deficit HSPU 4/2.5”

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)

40 minute EMOM, Alternate each minute:

Minute 1: 15/12 Cal Echo or Row

Minute 2: 5 Ring Muscle Ups

Minute 3: 15/12 Cal Row

Minute 4: 5 Sandbag Cleans Over Shoulder 150/100 lb

In today’s EMOM (Every Minute on the Minute) workout, it’s essential to stay mentally focused. Your objective this week is to achieve steady, consistent unbroken sets during the ring muscle-ups. Additionally, when performing the sandbag cleans, prioritize completing them as quickly as possible. This will help you maximize your rest periods in the later rounds of the workout, which becomes increasingly crucial. When using the machines, target a pace that is both fast and sustainable, ensuring you can uphold this rhythm consistently throughout the workout.

Active Recovery (Option 2)

Complete the following:

30-20-10 Calories of:

Row

SkiErg

At the 9:00/10:00 minutes, complete the following:

100/90 Cal Row

100/90 Cal Ski

At the 20:00 minutes, complete the following:

50/40 Cal Row

50/40 Cal Ski

Score: Part A, and note down the time for the other couplets

The goal of this session is primarily to grasp different pacing strategies. In the initial couplet, the emphasis is on transitioning smoothly and quickly to achieve race speed. In the second couplet, the aim is to maintain a steady and reliable pace, while in the third couplet, the focus shifts to striving for a more intense and elevated performance.