Miramar Beach Strength and Conditioning – Crossfit
Warm-up
2:00 Cardio Choice
into..
1-3 Sets, For Quality
8/8 Single Leg Barbell Romanian Deadlifts
8 Behind the Neck Strict Press
10 Barbell Goodmorning’s
10/10 Banded Clam Shells
10 Dead-Bugs
Strength
Strength SuperSet
Deadlift + Push Press
Every 3:00 minutes, 4 Sets
2.2.2 reps @ 80%
Rest 10-20 seconds between clusters
+
5 Push Press @ 75%+
Extra Instructions:
We are working this as a big strength superset with the idea of hitting the deadlift cluster set, then working your way over the push press from the rack and hitting a quality 5 reps. For the cluster sets we are looking at a good set-up position and hitting a quality 2 reps then resting and hitting the next set.
Deadlift
Push Press
Metcon (Time)
15/10 Strict Pull-Ups
20 Deadlifts
15/10 Strict Ring Dips
400m Run
15/10 Strict Pull-Ups
20 Deadlifts
15/10 Strict Ring Dips
400m Run
15/10 Strict Pull-Ups
20 Deadlifts
15/10 Strict Ring Dips
Time Domain : 11:00-15:00 minutes
Time Cap : 17:00 minutes
Focus : We are focused today on developing strict strength and posterior chain volume / resiliency. This combo will be sure to create a good full body muscular stamina conditioning effort. For each movement work on quality reps, full range of motion, and show control. The runs should add as a little active recovery in the middle to shake things out, while still forcing you to keep a moderate-hard pace.
Primary Objective : Complete each set of Strict Pull-Ups, Deadlifts, Ring Dips in sub 3:00 minutes
Secondary Objective : Complete each movement in 2 sets or less
Stimulus : Full Body Pump Conditioning
Beginner:
Banded Pull Ups
Deadlift @ 40% of 1RM
Banded Ring Dips
Fitness:
10/7 Strict Pull Ups
15 Deadlift @ 185/125lb
10/7 Strict Ring Dips
Performance:
Deadlifts @ 225/155lb
Elite:
20/15 Strict Pull Up
Deadlift @ 275/185lb
20/15Strict Ring Dips
Recovery
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
3 Sets, For Quality
10 Supinated Barbell Bent Over Row
15 Reverse Hyper Extensions
20sec Weighted Sorenson Hold
Running
4 Sets
200m Run
200m Recovery Jog
200m Run
Rest 1:00 minute between sets
We are wanting each of the 200m Run intervals to be at your Mile Pace Effort.
Rest as needed, then move on to Part B:
3 Sets
1 Mile Run
Rest 3:00 minutes between sets
We’re wanting each of these 1 Mile intervals to be completed at your 10k Effort
Stimulus: Speed Development + V02 Max
RPE 8/10
The goal with the first 4 sets here is to work into a challenging run pace with a short active recovery period before hitting another fast 200, then resting a full minute of standing rest before tackling the next set.
By adding in the 3 sets of 1 mile after the intervals we are building speed stamina by working at a challenging pace under fatigue. This will pay off big dividends when you face a longer piece like a 2 mile effort or 5k in an event. Or even holding an 800m to 1 mile during the middle portion of an event
Gymnastics
For Quality:
3 Rounds:
50ft (15m) Handstand Walk
50ft (15m) Sled Push
Rest 1:00 minute
2 Rounds:
75ft (22m) Handstand Walk
75ft (22m) Sled Push
Rest 1:00 minute
1 Round:
150ft (45m) Handstand Walk
150ft (45m) Sled Push
Score : Time
Sled Weight:
50ft: 5x45lb / 4x45lb
75ft: 4x45lb / 3x45lb
150ft: 3x45lb / 2x45lb
Primary Objective : Handstand Walks
Secondary Objective : Sled Push