Miramar Beach Strength and Conditioning – Crossfit

Warm-up

Warm up

2:00 Cardio of choice

2 Rounds

10 Deep Lunge Mountain Climbers

:30 downward dog

10/10 single leg flute bridges

:30 wall lean March

25’ High Knees

25’ Butt Kicks

Metcon

Metcon (Time)

Every 6:00 x5 Sets

Meter Row

Calorie Echo Bike

Run

5:00 Cap/ Set

Score : Slowest completed set

Primary Objective : Complete Each Round in Under 5:00

Secondary Objective : Pick a movement that is your limiter and decide on the pace there that you want to hit, then adjust effort on the other two movements to allow yourself to hit that pace. i.e. Row @ 2k pace or run @ 5k pace

Stimulus : Lactate Threshold / Aerobic Capacity
Ftiness:

300/250m Row

15/11 Calorie Echo Bike

200m Run

Performance :

350/300m Row

18/13 Calorie Echo Bike

400m Run

Elite :

400/350m Row

20/14 Calorie Echo Bike

400m Run

Extra Work

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

3 Sets

8/8 Kettlebell Rotational Chop and Lift

:20/:20 Star Plank

:20/:20 Copenhagen Plank

-Max Effort Plank Row Iso Hold

Swimming

Warm Up:

100 Easy

Rest :30

200m as (25 Drill + 25 Swim)

Rest :30

200m as (25 Streamline Kick + 25 Streamline Kick on Back) w/ Fins

Rest 1:00 between rounds

–

Speed Sets

*10 x 75

Rest 15 seconds between sets

Set 1: Fast 25, Easy 25, Fast 25

Set 2: Easy 25, Moderate 25, Fast 25

Set 3: Moderate 50, Fast 25

Set 4: Fast 75

Set 5: Easy 75

4 x 100 Pull w/buoy and paddles

Rest :30 between