Miramar Beach Strength and Conditioning – Crossfit
Warm-up
2 Sets, For Quality
3:00 minutes On : 1:00 minute Off
10/7 Calorie Bike or :40 sec Shuttle Run
5/5 World’s Greatest Stretch
10 Barbell Good Mornings, 45/35lb (20/15kg)
*In remaining time, accumulate
Max Lateral Banded Monster Walks
Metcon (Checkmark)
E6MOM X 6 Sets (Alternating Stations)
Station 1:
400m Run
30 American KBS 53/35lb, (24/16lb)
30/22 Calorie Echo Bike
Station 2:
400m Run
15 Deadlifts 225/155lb, (102/70kg)
30/22 Calorie Echo Bike
Today is our longer time domain workout, so start out at a steady pace and settle in for the long haul here.
Stimulus : Lactate Threshold / Posterior Chain
Primary Objective : Complete Each set in ~ 5 minutes
Secondary Objective : Stay unbroken on the AKBS and Deadlifts
.
Developmental:
Station 1:
200m Run
20 Russian KBS 35/18lb, (16/12lb)
25/18 Calorie Echo Bike
Station 2:
200m Run
15 Deadlifts @ 40% of 1RM
25/18 Calorie Echo Bike
Fitness:
Station 1:
300m Run
30 Russian KBS 53/35lb, (24/16lb)
25/18 Calorie Echo Bike
Station 2:
300m Run
15 Deadlifts 185/125lb, (84/57kg)
25/18 Calorie Echo Bike
Performance:
As Written
Elite:
70/53lb, (32/24kg)
275/185lb, (125/84kg)
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:
100ft (30m) Farmers Carry, For Load
:30 Second GHD Supine Hold
:30 Second GHD Sorenson Hold
Rest 2:00 minutes between sets
Swimming
Warm-Up:
2 Rounds
100m Swim
100m Kick
100m Pull
Rest as needed between sets
Drill Set:
4x50m
25 Drill + 25 Swim
Rest as needed between sets
*Drill of Choice
Speed Primer:
6x50m Builds
moderate on first 25 into fast second 25
R: 1:00 between sets
Broken 750m Time Trial
For Time:
5 Sets
150m @ Max Sustainable Pace
9/10 RPE
Rest 30 between sets
Primary Objective: Fastest combined swim time
Secondary Objective: Even splits across
Cooldown:
Machine Conditioning
12 minute EMOM, Alternating each minute:
Minute 1: 14/11 Calorie Row
Minute 2: 14/11 Calorie BikeErg
Rest 3:00 minutes
12 minute EMOM, Alternating each minute:
Minute 1: 16/13 Calorie Row
Minute 2: 16/13 Calorie BikeErg
The expectation here is to have high power output for both 12 minute EMOM blocks. If you get less than 15 seconds of rest in the first round, please look at either Level 2 or Level 1 Calories for the remainder of the workout.
Primary Objective: Completion
Secondary Objective: 15-20 seconds of rest each minute