Miramar Beach Strength and Conditioning – Crossfit
Warm-up
3 Sets, Increasing Intensity
30 second Bike
15 second Transition
30 second Jump Rope Practice
15 second Transition
30 second Scapular Pull-Ups
15 second Transition
30 second Alternating V-Ups
15 second transition
Gymnastics Skill Work
Toe to Bar Technique
Progress into the Toes to bar from basics to complete methods.
Metcon (Time)
Part A)
60 Double Unders
30/21 Calorie Echo Bike
15 Toe to Bar
40 Double Unders
20/14 Calorie Echo Bike
15 Toe to Bar
20 Double Unders
10/7 Calorie Echo Bike
15 Toe to Bar
@ 14:00 minutes
Part B)
6:00 minute AMRAP
24 Double Unders
8/6 Calorie Echo Bike
8 Toe to Bar
Part A)
Time Domain 7:00-10:00
Time Cap : 12:00
Part B)
Goal: ~ 4 Rounds
Primary Objective : Maintain unbroken sets on the Toe to Bar
Secondary Objective : Increase Echo Bike RPM’s across all sets. This also carries over into part B where we want to build paces.
Stimulus : Midline Conditioning / Aerobic Capacity
.
Developmental:
Part A)
For Time
80 Single Unders
20/14 Calorie Echo Bike
20 Abmat Sit-Ups
60 Single Unders
15/11 Calorie Echo Bike
20 Abmat Sit-Ups
40 Single Unders
10/7 Calorie Echo Bike
20 Abmat Sit-Ups
@ 14:00 minutes
Part B)
6:00 minute AMRAP
36 Single Unders
8/6 Calorie Echo Bike
12 Abmat Sit-Ups
Fitness:
30 Double Unders
30/21 Calorie Echo Bike
15 Knee to Elbows
20 Double Unders
20/14 Calorie Echo Bike
15 Knee to Elbows
10 Double Unders
10/7 Calorie Echo Bike
15 Knee to Elbows
@ 14:00 minutes
Part B)
6:00 minute AMRAP
12 Double Unders
8/6 Calorie Echo Bike
8 Knee to Elbows
Performance:
As Written
Elite:
Heavy Double Unders
20 Toe to Bar across all sets
Recovery
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
4 Sets, For Quality
:30 Alternating Plank Hip Drops
8/8 Single Arm Turkish Sit-Ups
:30 Weighted Wall Sit
This one can be optional to add in for the class today depending on how long the workout takes and how long you spend on legless rope climb / rope climb efficiency
Active Recovery (Option 1)
SWIM
Warm Up:
150m Choice Swim
150m Pull with Buoy and (optional Paddles)
150m Kick with Fins and Board
Drill Set:
2 Rounds, For Quality:
25m Fingertip Drag
25m Single Arm Swim (Right)
25m Single Arm Swim (Left)
25m Streamline Kick (no board)
25m Fist Swim
25m Swim @ hard effort
Main Set:
10 x 100 Swim
odd: w/fins @ steady pace
even: fastest pace you can hold each time. w/fins
Rest 30-45 sec between intervals
Cooldown:
150-200m
Active Recovery (Option 2)
Complete the Following:
5:00 minutes,
4:00 minutes,
3:00 minutes,
2:00 minutes,
1:00 minute
BikeErg &
SkiErg
*with 400m Run after each round
Maintain a continuous flow with no breaks between stations/intervals throughout the entire active recovery session. Your objective is to sustain a heart rate within Zone 3 or achieve an RPE (Rate of Perceived Exertion) score of 7/10, allowing you to respond in brief sentences.
*Reminder: Conclude each round with a 400m run.
Flow: 3.2.1.Go: 5 minutes on BikeErg, 5 minutes on SkiErg, 400m Run, 4 minute BikeErg, 4 minute SkiErg, 400m Run, etc.