Miramar Beach Strength and Conditioning – Crossfit
Warm-up
3 Sets, For Quality
1:00 Row *Increase intensity each set
15 Banded Goodmornings
8/8 Split Stance RDL
:30 Alternating Bird-Dog
:30 Alternating Dead-Bug
Metcon (Checkmark)
Every 6:00 X 5
9 Deadlifts 225/155lb, (102/70kg)
15 Lateral Burpees over Bar
21 Abmat Sit-Ups
27/22 Cal Row
Goal : 4:00-4:30/Set
Time Cap : 5:15/Set
Primary Objective : Achieve more than 1:30 Rest on Each Set
Secondary Objective : Unbroken Deadlifts and complete the row in sub 90 seconds to finish each set
Stimulus : Lactate Threshold / Midline and Posterior Chain Stamina
**Machine Subs for the Day:
27/22 Calorie Bike Erg or Ski Erg
22/15 Calorie Echo Bike
.
Developmental:
9 Deadlifts 115/80lb, (52/35kg)
12 Lateral Burpees over the Rower
15 Abmat Sit-Ups
21/17 Cal Row
Fitness:
9 Deadlifts 185/125, (84/57kg)
15 Lateral Burpees over the Rower
21 Abmat Sit-Ups
21/17 Cal Row
Performance
As Written
Elite:
9 Deadlifts 275/185lb, (125/84kg)
15 Bar Facing Burpees
21 GHD Sit-Ups
27/22 Cal Row
Recovery
2:00 minute Barbell Adductor Stretch
1:00 minute Updog Pose
1:00 / 1:00 minute Single Leg Forward Fold
1:00 / 1:00 minute Scorpion Stretch
Optional Accessory Work
3 Sets, For Quality
10/10 Pause Paloff Press (3sec)
15 Weighted GHD Hip Extensions
100/100ft (30m/30m) KB Suitcase Chaos Carry
Running
3k Time Trial
Warm-Up:
3 Sets:
200-400m Run
10m A-Skips
10m B-Skips
10m Walking Quad Stretch
10m Ostrich Walk
Main:
3,000m Run Time Trial
Cooldown:
400m Walk
400-800m Easy Jog
Primary Objective: Run Fastest Overall Time
Secondary Objective: Have your final 1k be the fastest split of the run.
*3k Run pace should be 10-15 seconds a mile faster than your 5k pace
Stimulus: Anaerobic Threshold / Speed Endurance
Weightlifting
Snatch Complex
Part A.
6 minute EMOM, Complete the following movements unbroken:
1 Power Snatch
2 Snatch Balances
3 Overhead Squats
Begin with a load set at 40% of your 1-rep max Snatch and progressively increase the weight each minute. The objective is to secure at least 30 seconds of rest and focus on maintaining consistent foot positioning, ideally landing outside shoulder width.
Once you have completed Part A, please move on to Part B:
Part B.
Squat Snatch
Every 2:00 minutes, 6 Sets, Complete the following:
10 Bar Facing Burpees
1 Squat Snatch
*Begin at 60% of your 1rm and with each new set increase load.
5-10 lb (2.5-5 kg)
Strength
Back Squat
3 reps @ 70%
2 reps @ 75%
1 rep @ 80%
Rest 2:00 minutes
3 reps @ 72%
2 reps @ 77%
1 rep @ 82%
Rest 2:00 minutes
3 reps @ 75%
2 reps @ 80%
1 rep @ 85%
The percentages today are based on your 1-rep max Back Squat.
After our previous Swole Cycle, we focused largely on Higher Volume working sets of Back Squats. Today, the focus is more on the loading and moving with good technique & speed.
Keep in mind, you will complete 3-2-1 reps in a consecutive fashion. You’re able to rest in-between reps however, it shouldn’t be any longer than 60 seconds. Then you will rest 2:00 minutes and then progress on to the next set increasing the load of each number.