Miramar Beach Strength and Conditioning – Crossfit
Warm-up
2-3 Sets For Quality
5 Inchworm Push-Ups
10 Alternating Down Dog Toe Taps
10 Alternating Deep Lunge Mountain Climbers
8/8 Pistol Box Step-Downs
10 second Ring Support Hold
+
Set Up for Back Squat
10:00 CAP
Back Squat
Take 12:00 minutes to hit a 3RM Back Squat
Then Complete Drop Sets in Next 8 minutes
1 x 3 @ 92% of your 3rm from above
1 x 4 @ 87% of your 3rm from above
1 x 5 @ 85% of your 3rm from above
Rest as needed between sets
Points of Performance
Brace through the midline. Create global tension and a full 360 degree breath on each rep.
*Best way to scale the squat today would be to utilize a box squat. This will reduce stress on the knees and lower back. We could also go to a bulgarian split squat, weighted step-up, or some other unilateral modification if the lower back is the issue.
Metcon (Time)
15 Strict Handstand Push-Ups
20 Goblet Alternating Step-Ups 20”
10 Strict Handstand Push-Ups
20 Goblet Alternating Step-Ups 20”
15 Ring Dips
20 Goblet Squats
10 Ring Dips
20 Goblet Squats
Time Domain : 7:00-11:00 minutes
Time Cap : 12:00 minutes
Primary Objective: Complete the upper body pressing movements in 2 sets or less
Secondary Objective: Remain unbroken on the leg movements
Stimulus : Muscular Endurance / Interference/ Push Stamina
The goal here is towork on upper and lower body pressing. The combo of having to hold a goblet position with the kettlebell while doing strict pressing movements will definitely slow the reps down so keep that in mind when building out a strategy here.
Beginner:
15 Push-Ups
20 Alternating Step-Ups 20”
10 Push-Ups
20 Alternating Step-Ups 20”
3 Wall Walks
20 Goblet Squats
2 Wall Walks
20 Goblet Squats
Load: 35/18lb
Fitness:
15 Kipping Handstand Push-Ups
20 Goblet Alternating Step-Ups 20”
10 Kipping Handstand Push-Ups
20 Goblet Alternating Step-Ups 20”
15 Ring Push-Ups
20 Goblet Squats
10 Ring Push-Ups
20 Goblet Squats
Load: 44/26lb
Performance:
*As Written
Elite:
20 Strict Handstand Push-Ups
20 Goblet Alternating Step-Ups 20”
15 Strict Handstand Push-Ups
20 Goblet Alternating Step-Ups 20”
20 Strict Ring Dips
20 Goblet Squats
15 Strict Ring Dips
20 Goblet Squats
Load: 70/53lb
Extra work
Recovery:
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose
Optional Accessories:
Every 3:00 minutes, 5 Sets, Complete the following:
12-12-10-10-8 Hollow Body Dual Kettlebell Floor Press
8/8 Bulgarian Split Squats
Extra Instructions:
Loads:
Dual Kettlebell Floor Press: Start light and increase load each set
Bulgarian Split Squats: Dual Kettlebell in front rack position and athletes choice on load
Running
Warm-Up
400m Easy
into..
2 Rounds
10 Knee Hug + Lunge and Twist
10/10 Single Leg Glute Bridges
10 Alternating V-Ups
:30 second Plank
Primer:
8x80m Strides
*Focus: Cadence, Posture, and Arm Swing Staying Tight to Body / Driving Elbow Back
Main Set:
Every 2:00 minute, 4 Sets:
200m Sprint @ faster than mile pace
Into:
Every 5:00 minutes, 4 Sets:
800m Run @ 10k-5k Pace, Descend 1-4
Into:
Every 2:00 minute, 4 Sets:
200m Sprint @ faster than mile pace
Primary Objective: 200m Sprints
Secondary: 800m
The goal today is to focus on leg speed and turnover while developing better mechanics. We are hoping that by sandwiching the stamina set we will have you feeling speed and position in the 800m run at 5k. We are ending with the 200m sprints to end the day with quality effort and teach your body to remember those positions.
Weightlifting: Part A
Snatch
Every 2:15 minutes, 8 Sets, Complete the following:
5 Squat Snatches, Touch and Go
Starting @ 62-67% of your 1rm and increasing load each set. Build to a heavy 5 rep TNG for the day.
Percentages are based on your 1rm Squat Snatch
Two key aspects that we push for touch and go are:
Efficiency : In CrossFit (competitions), athletes are often required to perform a high volume of snatches in a short amount of time. Other than it being a faster way to cycle a barbell, performing touch and go allows the athlete to conserve energy, and move more efficiently as they don’t have to reset their position and grip for each repetition.
Muscle Endurance : Touch and go snatches can also help develop muscle endurance, as the athlete is required to maintain a consistent pace and rhythm throughout the set. This can also translate to other CrossFit movements that require muscular endurance, such as pull-ups, burpees, and wall balls.
Weightlifting: Part B
Snatch Pulls
5 Sets
3 Floating Snatch Pulls @ 90-95% of 1RM Snatch
Rest as needed between sets
Gymnastics
15:00 EMOM
min 1: 4-6 Freestanding Handstand Push-Ups
min 2: Max Freestanding Handstand Hold
min 3: Rest