Miramar Beach Strength and Conditioning – Crossfit
Warm-up
10:00 minute Cap
2 Sets, For Quality
8 Inchworm Push-Ups
10 Alternating Scorpions
12 Alternating Box Step-Ups 24/20’’
:14 / :14 second Single Arm Plank Hold
Metcon (3 Rounds for time)
3 Sets
9-7-5-3
Burpee Box Jump Overs, 24/20”
Bench Press 155/105lb
Rest 1:1 between sets
Score : Total time combined of 3 sets
(Input Times of each set)
Primary Objective : Complete each set sub 4:00
Secondary Objective : Practice various styles of jumping up and over the box. Particularly in your warm up.
Stimulus : Chest / Shoulders Density Work
Beginner:
Burpee Box Step-Ups, 24/20”
Bench Press @ 60% of 1RM
Fitness:
Bench Press 115/75lb
Performance :
As Written
Elite :
Burpee Box Jump Overs, 30/24’’
Bench Press @ Bodyweight
Accessory Work
3 Sets, For Quality
:15 second Ring Support Hold
15 Banded Face Pulls
15 Bent Over Dumbbell Reverse Flys
Extra Instructions:
These are meant to be done within the class hour after the strength conditioning piece. The goal today is to create a little bit of overload on the press while still keeping volume and loading low enough to allow for recovery. These accessories are placed in here today as a good therapeutic dose.
Recovery
Recovery / Mobility Protocol
2 Sets : For Quality
:30/:30 Lacrosse Ball Pec Smash
1:00 minute Med Ball Overhead Thoracic Extension Hold
1:00 PVC Pipe Prayer Stretch
1:00 Dead-Hang from Pull-Up Bar
Running
Zone 2 Test
5 miles For Time @ Zone 2 Heart Rate
If you don’t have correct data on Zone 2, use 180-age as your high end of heart rate for the day. This is not your average heart rate, but maximum. If you are 30 years old, this means that 150 will be the maximum heart rate you can allow yourself to go to. This is an absolute ego check on your aerobic base. Most that have not spent time building this system will have a hard time feeling like they are doing anything or getting anywhere, many will have to walk.
Score is the time it takes to complete the 5 miles, but you can only go at Zone 2 Heart Rate.
Primary Objective: Stay in Zone 2 for entire duration of run
Secondary Objective: Run the entire time
Stimulus: Aerobic Threshold
Weightlifting
Power Snatch
1 x 3 @ 50%
1 x 4 @ 55%
1 x 5 @ 60%
1 x 5 @ 65%
1 x 4 @ 70%
1 x 3 @ 75%
Rest as needed between sets
Each set is touch and go
Percentage are based on your 1rm Power Snatch
Seated Barbell Strict Press
Every 2:30 minutes, 5 Sets, Complete the following:
10 reps
Starting @ 50% of your 1rm Strict Press and increasing the load each set. Please do not go higher than 60% of your 1rm. We have selected the Seated Strict Press today with the same intention of yesterday’s Strength session. The focus is on higher volume stamina work. The Seated Strict Press takes the legs out of the equation and forces you to maintain a stronger midline position.