Miramar Beach Strength and Conditioning – Crossfit
Warm-up
10:00 Running Clock
3 Sets, For Quality
1:00 Cardio Choice
6 /6 Half Kneeling KB Windmi ll
1 Wall Walks + :10sec Nose to Wall Ho ld
10 Ring V-Out s
Handstand Push-ups
15:00 Running Clock
Every 2:30 x 6 Sets
6-8 Box Pike Handstand Push-Ups with DBs (Kneeling or Feet Piked)
+
10 Dual Dumbbell Strict Press
(Choice on load to go Unbroken)
Metcon (AMRAP – Reps)
15:00 AMRAP
(With a Partner/ Split Reps evenly)
30 Double Unders
2 Dual Dumbbell Box Step-Overs
2 Wall Walks
30 Double Unders
4 Dual Dumbbell Box Step-Overs
4 Wall Walks
30 Double Unders
6 Dual Dumbbell Box Step-Overs
6 Wall Walks
30 Double Unders
8 Dual Dumbbell Box Step-Overs
8 Wall Walks
and so on..
Score : Total Reps
Primary Objective : Complete the Set of 10 and 10
Secondary Objective : Keep the Double/ Single Unders Unbroken
This workout is intended to be Heavy and Time Under tension focused. Challenge yourself with the loading of the Step-Overs today. Ideally you should be able to complete at minimum, the single digits unbroken. The Wall Walks will end up taking the most amount of time as you progress through this workout so once you reach the bigger numbers look to do small sets of reps. For example, when you get into the set of 10, complete 4 reps fast then rest, then another 3 reps fast then rest, then the final 3 reps. Breaking the larger numbers up into smaller sets can help you to keep moving.
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Developmental:
30 Single Unders
Alternating Box Step-Ups
Box Height: 24/20″
Fitness:
Double Unders: 20 reps
Dumbbell Load: 35/20lb
Box Height: 20/16”
Performance:
As Written
DB Load: 50/35lb
Elite:
DB Load: 70/50lb
Recovery
Recovery / Mobility Protocol
1:00/1:00 minute Couch Stretch
1:00/1:00 minute Extended Arm Lizard Pose
1:00/1:00 minute Frog Pose
1:00 /1:00 minute Crossbody Lat Stretch
Optional Accessories
5 Rounds, For Quality:
:30 Second Handstand Hold
20 Banded Tricep Pressdowns
10 Dumbbell Chest Flys
Rowing Conditioning
Warm-Up
5:00 minutes, Damper of 5/4 @ 20-22 spm
4:00 minutes, Damper of 6/5 @ 22-25 spm
3:00 minutes, Damper of 7/6 @ 25-28spm
2:00 minutes, Damper of 8/7 @ 25-28spm
1:00 minute, damper of 3/2 @ choice spm
Rest 2:00 minutes
Main:
12 Sets
1:00 minute Max Calorie Row
1:00 minute Rest
Cooldown:
8:00 minutes, Damper of 5/4 @ 20-22 spm
Please complete the warm-up and cooldown here rather than just getting into the 12×1:00 minute on and 1:00 minute off. These are quality pieces to rowing development and overall volume.
Primary Objective: Maximum total calories
Secondary Objective: Same Calories +/- 2 cals/set across
Stimulus: Anaerobic Endurance
Strength
Bench Press
1 x 5 @ 80%
1 x 4 @ 85%
1 x 3 @ 90%
1 x 2 @ 92%
Rest 2:00-3:00 minutes between sets
Percentage is based on your 1rm Bench Press