Miramar Beach Strength and Conditioning – Crossfit
Warm-up
8:00 Cap
2 Sets, For Quality
10 Mountain Climber Lunge to Stretch
15/15 Box Step-Downs
:20 second Hollow Hold
:30 second Glute Bridge Hold
Back Squat
Back Squat Clusters
Every 3:30 x 4 Sets
Sets 1-2
2 Reps
Rest 30 seconds
2 Rep
Rest 30 seconds
1 Rep
@ 85% across
Sets 3-4
1 Rep
Rest 30 seconds
1 Rep
Rest 30 seconds
1 Rep
@ 90% across
Extra Instructions / Points of Performance
Today we are essentially tackling 4 cluster style sets of the Back Squat. Our first 2 sets today are to be done as 2.2.1 @ 85%, then the next 2 sets are to be done as 1.1.1 @ 90%. These weights should be challenging, but after the last few weeks of hitting challenging sets during our Squat Cycle we should feel set-up to come in and hit these numbers.
Focus to keep global tension, root through the entire foot, and brace hard as we push back up against the bar coming out of the Back Squat.
Metcon (Checkmark)
16:00 EMOM
Minute 1 : 10 Dual KB Front Rack Tall Kneeling to Standing 53/35lb
Minute 2 : 20 Renegade Rows 50/35lb
Minute 3 : 30 Abmat Sit-Ups
Minute 4 : Rest
Primary Objective : Complete Each movement in under 50 seconds
Secondary Objective : Maintain unbroken sets throughout
Extra Instructions:
The focus today is on midline stamina and anti-rotation work. Both the Dual KB Tall Kneeling to Standing and the Renegade Rows will help to target and build up the obliques and QL’s while the Abmat Sit-Ups will build greater fatigue and lead to more challenging work on the other two movements.
Beginner:
Goblet Tall Kneeling to Standing 26/18lb
DB Load: 25/15lb
20 Abmat Sit-Ups
Fitness:
KB Load: 35/26lb
DB Load: 35/25lb
20 Abmat Sit Ups
Performance :
As Written
Elite :
Dual KB-OH Tall …
KB Load: 53/35lb
DB Load: 70/50lb
20 GHD
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
3 Sets, For Quality
10/10 Front Foot Elevated Split Squat
10 Toe Elevated Dumbbell Romanian Deadlifts
12 Ring Hamstring Curls
Running
Part A.
4km Weight Vest/Ruck Run
Complete as:
2km Easy
2km Hard
Load: 30-20/20-14lb
Rest 5:00-7:00 minutes
Part B.
4km Run without Vest or Ruck
Complete as:
1k Hard
1k Easy
1k Hard
1k Easy / Recovery
Total: 8km (5 Miles)
For today’s run, think about the hard / easy segments based on either RPE or Paces. For “Easy” efforts we are looking for RPE of 5-6/10, and for the “Hard” efforts we are looking to push a little bit closer to 8/10 RPE or 5k-10k Race Pace.
Primary Objective: Finding different gears and learning how to push with the weight vest on and finding an even greater push with the weight vest off.
Secondary Objective: Maintain a smooth relaxed breath during the easy / recovery portions, focusing on bringing the effort down to a point where you can nasal breath for more than 30 seconds at a time
Stimulus: Lactate Threshold Development / Running Economy
Strength
Deadlift Clusters
2 x 2.1.1 @ 85%
3 x 1.1.1 @ 90%
% is based on your 1rm Deadlift
Rest 20-25 seconds between clusters
Rest 4:00 minutes between sets
Having the Back Squats and the Deadlifts today will provide a big dose to the system here, so if needed adjust percentages down by about 3%
Conditioning
For Time:
1 Round:
42 Kettlebell Swings, 70/53lb
42 GHD Sit-Ups
126 Double Unders
Rest 2:00 minutes
2 Rounds:
21 Kettlebell Swings
21 GHD Sit-Ups
63 Double Unders
Rest 2:00 minutes
3 Rounds:
14 Kettlebell Swings
14 GHD Sit-Ups
42 Double Unders
Score: Total Time (including rest)
As this workout progresses, the intensity of each part should increase also. When the rep sets break down into smaller numbers the mindset of whether you should hold on for bigger sets should become a lot more clear and a lot more enticing. Use this opportunity to focus on different pacing strategies and challenge yourself on pushing the tempo when the rep sets get smaller. If you do need to scale today, consider the total volume and adjust accordingly.
Once you complete the workout, look back at your splits and compare each segment.