Miramar Beach Strength and Conditioning – Crossfit
Warm-up
8:00, for Quality
1:00 minute Row (:30 easy, :20 moderate, :10 hard)
10 Bar Kip Swings
6 Rower Pike-Up
6 Rower Ab Roll-Outs
Metcon (Time)
For Time:
80/64 Calorie Row
40 Toes to Bar
60/48 Calorie Row
60 Alternating V-Ups
40/32 Calorie Row
80 Abmat Sit-Ups
20/16 Calorie Row
Goal : 15:00-20:00, Time Cap: 20:00
Primary Objective : Complete in fastest overall time
Secondary Objective : Create a plan of attack and try to maintain sets of 5+ per core exercise
Stimulus : Core / Hip Flexors
.
Developmental:
60/48 Calorie Row
40 Abmat Sit-Ups
40/32 Calorie Row
40 Abmat Sit-Ups
20/16 Calorie Row
40 Abmat Sit-Ups
10/8 Calorie Row
Fitness:
60/48 Calorie Row
40 Knees to Elbows
40/32 Calorie Row
40 Alternating V-Ups
20/16 Calorie Row
40 Abmat Sit-Ups
10/8 Calorie Row
Performance:
As Written
Elite:
80/64 Calorie Row
60 Toe to Bar
60/48 Calorie Row
60 GHD Sit-Ups
40/32 Calorie Row
60 Alternating V-Ups
20/16 Calorie Row
Recovery
Accessory Work
3 Sets, For Quality
12 Dual Kettlebell Bent Over Rows
12 Tall Kneeling Banded Lat Pull-Downs
:24/:24 Side Star Plank
Recovery / Mobility
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
Running
10:00 minutes Easy (5-6 RPE)
10:00 minutes Hard (8 RPE)
Rest 2:00 minutes
8:00 minutes Hard (8 RPE)
Rest 2:00 minutes
6:00 minutes Hard (8 RPE)
Rest 2:00 minutes
5:00 minutes Easy (5-6 RPE)
Primary Objective: Hold 10k Run pace across all working intervals
Secondary Objective: descend pace from 10 minutes to 6:00 minutes
Stimulus: Threshold / Tempo
RPE: 8/10
Weightlifting
Push Jerk
1 x 5 @ 70%
2 x 4 @ 75%
2 x 3 @ 80%
1 x 2 @ 85%
Rest 3:00 minutes between sets
Percentage is based on your 1rm Push Jerk
Strength/ Gymnastics
4 (sets) x 25% of Max Unbroken Reps
Complete these reps Weighted today with a load that allows you to go unbroken on each set. Ideally you will be going heavier than last week
Rest as needed between sets
Accessory Work
8 Minute AMRAP:
2-3-4-5-6-7…
50ft Front Rack Walk Lunges, 95/65 lb (43/30 kg)
Box Jumps, 30/24”
Wall Walks
Each new round increase 1 rep to box jumps and wall walks
Goal: Complete more than 4 full rounds
Primary Objective: Box Jumps and Wall Walks: Focus on quality and good form on each rep
Secondary Objective: Lunges: Complete each interval unbroken