Miramar Beach Strength and Conditioning – Crossfit
Warm-up
3 Sets, For Quality
:30 Jump Rope Practice
15 Banded Goodmornings
20 Alternating Bird-Dogs
10/10 Single KB B-Stance Deadlift
Deadlift
Tempo Deadlift
(3s Down + 3s Up)
3 x 10
Rest 3:00 between sets
Starting @ 55% of your 1rm and increasing the load each set.
The focus today is on both the concentric and eccentric phases to work through quality positions and create greater time under tension.
Metcon (Time)
For Time
10-20-30-40-50
American KBS 53/35lb, (24/16kg)
50 Double Unders to Start Each Set
Goal : 6:00-8:00 minutes
Time Cap : 12:00 minutes
Primary Objective : Complete the KBS Unbroken through the round of 30 reps
Secondary Objective : Unbroken Double Unders
Stimulus : Posterior Chain / Muscular Stamina/ Grip
.
Developmental:
Russian KBS 35/26lb, (16/12kg)
Fitness:
Russian KBS 53/35lb, (24/16kg)
Performance:
As Written
Elite:
70/53lb, (32/24kg) OR
Weighted Double Unders
*Choose either if you get into this one today
Recovery
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Str etch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose
Optional Accessories
For Quality:
2 Sets
50ft (15m) Dual KB Front Rack Carry
15 Dual DB Hammer Curls
50ft (15m) Dual KB Front Rack Carry
15 Behind the Back Barbell Wrist Curls
50ft (15m) Dual KB Front Rack Carry
-Max Dual KB Farmers Hold 70/53lb, (32/24kg)
Rest as needed between sets
Choice on Loads for Front Rack Carry
Active Recovery (Option 1)
SWIM
Warm Up
4x75m as
25m Kick + 25m Easy + 25m Moderate
R: as needed between sets
Drill Set
8x50m
25 Drill + 25 Swim
*Drills
Set 1: Catch-Up
Set 2: Fingertip Drag
Set 3: Single Arm Swim (Right)
Set 4: Single Arm Swim (Left)
Rest 30 seconds after each set
Pull Set
500m Pull with Bouy and Paddles
*Focus here is to develop a long stroke pressing all the way through the finish by the hip
Rest 3:00 minutes
Sprint Set
10x25m All-Out Sprint
R: 1:00 between sets
*Focus here is to find power on each stroke and finish strong while getting length in the water. If you can do each sprint without breathing across the pull. This means we want you to keep your head down in the water and focus on body position as you reach and rotate.
Cooldown
200m as breast/back by 25m
Active Recovery (Option 2)
4 Sets, For Time:
0:00 to 3:00 minutes, complete:
42/34 Calories
3:00 to 5:00 minutes, complete:
30/24 Calories
5:00 to 6:00 minutes, complete:
18/14 Calories
Start each new set on the 8:00 minute mark
*Set 1: Row Erg
*Set 2: Ski Erg
*Set 3: Bike Erg
*Round 4: 42/34 Bike Erg , 30/24 Row Erg, 18/14 Ski Erg
Score: Total Working Time
Aim to build your pace from Cals to Cals ensuring you complete the set calories within the designated time frames set. Scoring will be a little challenging with this, so be sure to set your monitor up into ‘Intervals Variable’, selecting Calories with ‘undefined rest’ then at the end, add up all the working times to have one big number.
Primary Objective: Completion
Secondary Objective: Descending Paces
RPE: 8/10
Stimulus: Aerobic Power
WOD & WINE
General Warm Up:
Prayer Pose
Thread the needle
Squat To Toe Touch
Then:
Specific Warm Up
2 Rounds
:30 Machine
10 Plate deadlifts
10 Plate shoulder to overhead
10 Step ups
WOD & WINE
METCON
14 Min AMRAP
Option 1: Teams of 2
9 Cal Bike OR 12 Cal Row
15 Synchro Ground to Overhead
18 Box Jumps OR Step Ups
21 Air Squats OR Box Squats
**1 Partner working while the other is resting. Partners will split work however they want.
Option 2: Teams of 3
Partner 1 accumulates calories while partner 2 & 3 complete 1 full round of:
12 Synchro Ground to Overhead
15 Box Jumps OR Step Ups
18 Air Squats OR Box Squats
**Splitting reps anyway until 1 full round is completed. Partner 1 will then get off their machine switching places with partner 2 and continue working through another full round. Upon completion of the second round partner 3 will get on the machine continuing through round for the entire 14 minutes.