Miramar Beach Strength and Conditioning – Crossfit
Warm-up
(Roller, Band)
:30 each side
General Warm Up:
Banded Tricep stretch
Banded Good morning
Standing Quad Stretch
Lat Roll
Low back roll
+
Specific Warm Up:
3 Sets, For Quality:
15 I, Y, T’s, Light Fractional Plates
5/5 World’s Greatest Stretch
20/20 Lateral Banded Monster Walk s
then complete:
Tabata
Max Air Squats
*Looking for maximum speed on these reps. It doesn’t matter if Range of Motion is a little off, it is about the speed of the movement.
15:00 CAP
Skill Work
Skill/Drills *Coaches Notes Only
Ring Muscle-Ups
– Seated Banded Ring Muscle-Up
– Feet Elevated Ring Muscle-Up Transition
– Ring Swing Pull-Ups
– Muscle-Up Pop Swing + Swing and Pull to Hip
Metcon
Metcon (Time)
4 Sets (Each for Time)
*Pull Up Variation
7 Burpee Box Jump Overs 24/20”
*Cal Echo
7 Burpee Box Jump Overs 24/20”
*Pull Up Variation
Rest 2:00 between sets
Time Cap: 22:00
Goal: sub 3:30 minutes for each set
Score: Fastest completed set
Fitness:
Banded Strict Pull Ups: 9
Echo: 12/9Cal
Performance:
C2B: 9
Echo: 15/11Cal
Elite:
RMU: 7/5
BBJO: 9
Echo: 18/13 Cal
Primary Objective:
Treat each interval with your best output.
Secondary Objective:
Unbroken Muscle-Ups
Stimulus: Anaerobic / Muscular Stamina
Extra work
RECOVERY
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations
Optional Accessories
4 Sets, For Quality:
10 DB Poliquin Raises , Moderate Weight
10/10 Single Arm Dumbbell Rows, Heavy Weight
:20/:20 Single Arm Ring Plank Hold
Conditioning
Machine Conditioning
For Time
40/30 Cal BikeErg @ 105-110% FTP
20/15 Cal SkiErg @ Easy pace
60/45 Cal BikeErg @ 100-105% FTP
20/15 Cal SkiErg @ Easy pace
*80/60 Cal BikeErg @ 95-100% FTP
20/15 Cal SkiErg @ Easy pace
60/45 Cal BikeErg @ 100-105% FTP
20/15 Cal SkiErg @ Easy pace
40/30 Cal BikeErg @ 105-110% FTP
*FTP Functional Threshold Power
Calculated from20:00 Max Watt Test
(If 20:00 Test unknown, perform 20:00 test)
Primary Objective: Holding Bike paces, even if you are feeling good, hold the desired %
Secondary Objective: SkiErg, ski at a pace that will allow you to hit the bikeerg at the desired paces. Additionally, this is where you can increase or make time in the overall workout. As the Bike speed is a fixed speed.
Extra strength
Strength: Back Squat
Complete the following:
2 Sets
5 reps @ 60%-65%
Rest 1:00
3 reps @ 70%-75%
Rest 1:00
1 rep @ 77%-82%
Rest 1:00
3 reps @ 70%-75%
R: 1:00
5 reps @ 60%-65%
Rest: 3:00 b/s
Percentages are based on your 1rm Back Squat
We would like you to ditch your weightlifting belt, if safe and possible for you. Learn to brace without a belt and also focus on screwing / applying torque with your feet into the ground.