Miramar Beach Strength and Conditioning – Crossfit

Warm-up

2-3 Sets, For Quality

6 Shuttle Runs (25ft /25ft) (8m/8m)

1 Wall Walk

10 second Nose to Wall Handstand Hold

10 Bar Kip Swings

:15 second Tuck L-Hang

Handstand Push-ups

Max Unbroken Strict Handstand Push-Up Test

Fitness:

Box Pike Handstand Push-Ups

Developmental:

Max Push-Ups

Skills and Drills

Handstand Walk Progressions

Metcon (5 Rounds for distance)

2:30 AMRAP X 5

7/5 Strict Handstand Push-Ups

200m Run

10 Toe to Bar

Max Distance Handstand Walk

*Rest 1:15 between sets

Primary Objective : Complete the working movements in 2:00 or less to allow for 30 seconds on Handstand Walk

Secondary Objective : Complete 25ft (8m)+ of HSW

Stimulus : Gymnastics Conditioning / Interference
.

Developmental:

Max Distance Bear Crawl

Fitness:

Max Handstand Hold

Performance/ Elite:

As Written

Recovery

2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Pigeon

Optional Accessory Work

Accumulate

90 second L-Sit

75 Banded Face Pulls

60 Banded Hamstring Curls

Running

Run Session Primer for 3k Time Trial Test Week

5:00 minutes Easy (5-6 RPE)

—

2 Sets x 6:00 minutes, starting @ 10k Pace or 8 RPE

Rest 2:00 minutes between sets

3 Sets x 4:00 minutes, Starting at 5k Pace or 8.5 RPE

Rest 2:00 minutes between sets

4 Sets x 2:00 minutes, Starting @ 3k pace or 9 RPE

Rest 2:00 minutes between sets

—

5:00 minutes Easy (5-6 RPE)

Primary Objective: Increase pace from the 6:00 intervals to the 2:00 intervals

Secondary Objective: Cover an incrementally greater distance on each running interval for each subset of intervals

Stimulus: V02 Max /Threshold

Weightlifting

2 Sets

:30 second AMRAP

Max Unbroken Thrusters 135/95lb, (61/43kg)

Rest 1:30 between sets

Rest 3:00 minutes

2 Sets

:30 second AMRAP

Max Unbroken Thrusters 95/65lb, (43/30kg)

Rest 1:30 between sets

Rest 3:00 minutes

2 Sets

:30 second AMRAP

Max Unbroken Thrusters 65/45lb, (30/20kg)

Rest 1:30 b/s

Primary Objective: Practicing different rhythm and cadence on descending weights on the barbel. We should be looking at how we bring down the barbell and what the speed of repetiion looks like as we get to that final load on the barbell, which should be at a rapid pace.

Secondary Objective: Increase rep count from the first barbell to the third barbell.

Scaling:

Level 3 and 2: as prescribed

Level 1:

95/65lb, (43/30kg)

75/55lb, (34/25kg)

45/35lb, (20/15kg)