Miramar Beach Strength and Conditioning – Crossfit

Warm-up

3 Sets, For Quality

10 Deep Lunge Mountain Climbers

10/10 Single Leg Glute Bridges

20 Plank Shoulder Taps

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Workout Primer

3 Rounds, For Quality:

R1: 200m @ easy jog + 5 Burpees

R2: 200m @ faster pace + 5 Burpees

R3: 200m @ race pace + 5 Burpees

Metcon

Metcon (Time)

Every 12:00 minutes, 3 Sets

10 Burpees

200m Run

15 Burpees

400m Run

20 Burpees

600m Run

Pace: Holding 6 Mile or 10k pace

Time Domain: 8:00-10:30/set

Time Cap: 11:00/set
Fitness:

10,15, 20Box Elevated Burpees

200, 400, 400m Run

Performance:

8, 12, 16 Burpees

Elite: As Written

Primary Objective : Holding Set paces even across to within +/- 10sec each other.

Secondary Objective : Work on burpee cadence and technique, falling to the ground quickly and having chest lead the way rather than belly to help with body position and fatigue in the lower back.

Run Subs / per 200m:

15/12 Cal Row/Ski/Bike Erg,

13/9 Cal Echo Bike

Extra Work

RECOVERY

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstring Stretch

Optional Accessories: Core

4 Sets, For Quality

20 V-Ups

20 Russian Twists (over and back = 1)

20 Hollow Rocks

1:00 Forearm Plank Hold

R: 2:00 b/s

Swimming

Warm Up

100 Freestyle Swim

into:

6 x 50’s

Rest: 15 seconds between sets

1&4 – Kickboard

2&5 – Scull/free

3&6 – Drill/swim non free

–

150 Freestyle Swim

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Main

15 x 50’s

Rest: 15 seconds between sets

Odds: Fast

Evens: Easy

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Cool Down:

150 Freestyle Swim