Miramar Beach Strength and Conditioning – Crossfit
Warm-up
10:00 minute Cap
2 Sets, For Quality
1:00 minute Cardio Choice
:15 second Dead-Hang + :15 second Active Hang
8 Inchworm Push-Ups
50ft (15m) Dual Kettlebell Bottoms Up Waiters Walk
10 Alternating V-Ups
Push Press
Every 2:00 x 5 Sets
3 Push Press, starting @ 75% and building to a 3RM
Extra Instructions / Points of Performance
Work on the vertical dip and drive. Dip through the heels and press through the entire foot as we drive the bar overhead. Finish over midline with strong lockout overhead. We can sub a strict press or single arm DB strict press in order to limit overextension of the spine.
Metcon (AMRAP – Reps)
3 Sets: For Max Reps
2:00 AMRAP
18/13 Calorie Echo Bike
Max Toe to Bar
*Rest 1:00
2:00 AMRAP
20/16 Calorie Row
Max Strict Handstand Push-Ups
*Rest 1:00
Score : Max Combined Reps
(Not including machine Cals)
Primary Objective : Complete 15+ Reps / Gymnastics Exercise
Secondary Objective : Complete each machine in sub 1:00 minute
Stimulus : Glycolytic / Muscular Stamina
Extra Instructions:
The focus today is on aerobic stamina and gymnastics muscular endurance. The goal with this piece is to push your ability to hit a machine at a higher effort, then work right into big sets on a gymnastics component. Maintaining tension and good breathing mechanics is paramount today.
Beginner:
15/10 Calorie Echo Bike
Max Abmat Sit-Ups
+
18/15 Calorie Row
Max Tall Kneeling Dual Dumbbell Press
Fitness:
15/10 Calorie Echo Bike
Max Knees to Elbow
+
18/15 Calorie Row
Max Pike Handstand Push-Ups
Performance :
As Written
Elite :
20/15 Calorie Echo Bike
Max Toe to Bar
+
22/17 Calorie Row
Max Strict Handstand Push-Up
Recovery
2 Sets : For Quality
1:00 minute PVC Pipe Prayer Stretch
1:00 minute Med Ball Overhead Thoracic Extension Hold
:30/:30 second Thread the Needle Stretch
1:00 Dead-Hang from Pull-Up Bar
Optional Accessories
3 Sets, For Quality
:15 second Extended GHD Supine Hold
:20/:20 second Single Arm Ring Plank
8/8 Cuban Press
Rowing Conditioning
10 Sets:
500m Row
Rest 1:00 between sets
Primary Objective : Fastest average split
Secondary Objective : Each split should be held between +/- 2 of the average pace / 500m
Stimulus : Maximum Aerobic Power / Lactate Threshold
This is one of our most consistent tests year to year on the Rower and we would argue that those that do best in this 10x500m test will do best time after time on any workout with rowing involved. During the next cycle we will be targeting a 2k progression that will build specifically off this piece. We should be looking to hold just a hair faster than 2k pace on this one, which should give you an idea of a target pace to start.
Performance:
10 Sets:
500m Row
Rest 1:30 minute between sets
Fitness:
10 Sets:
400m Row
Rest 1:30 minute between sets