Miramar Beach Strength and Conditioning – Crossfit
Warm-up
Warm Up:
2 Sets, For Quality:
:40 Echo Bike
20 Banded Goodmornings
10 AltBird-Dogs w/1sec Pause at Ext
20 Second Dual KBOverhead Hold
into..
Inverted Tabata:
4 Sets:
10 Seconds on : 20 Seconds off
Max V-Ups
Skills and Drills
Metcon (Checkmark)
10:00-15:00 Handstand Walk Play Time
—
-Wall Walk + Wall Facing Shoulder Taps
– Wall Supported Handstand Weight Shifts
– Handstand Walk to Wall
– Partner Assisted Handstand Walk
Extra Instructions
Lets work to get better at a skill today in whatever way that plays out. We can work through many drills here and even work in some work with a partner to get some good time on our hands. For those just trying to get onto their hands, we can practice here and then move to a wall walk scale for the workout.
Metcon
Metcon (Checkmark)
Every 4:00 x4 Sets
*Handstand Work
22/15 Cal Echo Bike
15 Deadlifts 225/155lb
Fitness :
3 Wall Walks
20/14 Cal Echo
15 DLs @ 50% of 1RM
Performance :
5 Wall Walks
20/14 Cal Echo
15 DLs @ 185/125
Elite : 50′ HSW
Stimulus : Muscular Stamina / Anaerobic Pump
Primary Objective : Complete each set in 2:45 or less
Secondary Objective: Unbroken Handstand Work
Extra Work
RECOVERY
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Seated Straddle Stretch
1:00 Saddle Pose
Optional Accessories
4 Sets, For Quality
4/4 Turkish Get-Up
8 Strict Toe to Bar
100ft Hand over Hand Rope Sled Pull @ Heavy Unbroken Load
Swimming
Warm-Up
3×200 mixed
-100 Easy
-25 Drill, Swim, Kick, Build
R: 30sec b/s
Pull Set
4 x 200 Pull
– on 4:00/3:40/3:20/3:00
100 Easy
Speed Set
8×50
-Odds on 50 (Near Sprint Pace)
-Evens on 60 (Smooth Pace)
Fin Set
Every 6:00 x 3 Sets
300m w/fins
descend 1-3
Conditioning
Running Session
Part A.
5 x 1:00 Hill Run @ 5k pace
Rest : Jog down + 60 second rest (no more than 2:30 minutes total of rest between sets)
Rest 1:30
Into…
Part B.
2 Mile Run @ 6 mile / 10k pace
Rest 1:30
into…
Part C.
4 x 60 second Hill Run @ 5k pace
Rest: Jog down + 60 second rest