Miramar Beach Strength and Conditioning – Crossfit
Warm-up
3 Sets, For Quality
5/5 Worlds Greatest Strength
10 Hollow Rocks
10/10 Single Leg Glute Bridges
:20 second Glute Bridge Hold
10 Goblet Squats
Front Squat
10:00 Alt EMOM:
Minute 1: 6 Back Squats
Minute 2: 4 Front Squats
*All sets are to be performed on 70% of your 1rm Front Squat
During all of these reps, there is no tempo. The goal is to complete each rep in rapid succession, trying to complete all of the reps as quickly as possible within the minute.
This is where we are challenging you to work on speed and positions to develop greater power out of every squat.
Metcon (Time)
3 Rounds, For Time:
30 Wall Balls @ 20/14lb (9/6kg) / 10/9ft
20 V-Ups
10 Deadlifts @ 225/155lb (102/70kg)
Goal : 9:00-12:00 minutes
Time Cap : 15:00 minutes
The goal is to complete this workout under the time cap. If you can push to be closer to 12 minutes, that is a great goal. Focus greatly on the Wall Balls & Deadlifts and try to complete those reps in big sets. We suggest being smooth on the GHD Sit-Ups, aiming to dial in your breathing and recover so you can maintain intensity on the Deadlift & Wall Balls.
Primary Objective : Complete within time cap
Secondary Objective : Complete Wall Balls in two sets or less
Stimulus : Lower Body and Core Stamina
.
Developmental:
30 Wall Balls @ 14l/10b (6/4kg) / 10/9ft
20 Abmat Sit-Ups
10 Deadlifts @ 155/105lb, (70/48kg)
Fitness:
30 Wall Balls @ 20/14lb (9/6kg) / 10/9ft
20 Alternating V-Ups
10 Deadlifts @ 185/125lb, (84/57kg)
Performance
As Written
Elite :
30 Wall Balls @ 30/20lb (14/9kg) / 10/9ft
20 GHD Sit-Ups
10 Deadlifts @ 275/185lb (125/84kg)
Recovery
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Childs Pose
Optional Accessory Work
4 Sets, For Quality
:15/:15 second Copenhagen Plank
:15/:15 second Star Plank
:30 second weighted Sorenson Hold
:45 second weighted Plank Hold
Running
5:00 minutes @ 5 RPE
into..
3 Sets
4:00 – 3:00 – 2:00 @ 8 RPE across
Rest 1:00 minute between sets
The rest minute can either be an easy jog or full recovery walk
into..
5:00 minutes @ 4 RPE
The focus here today is to be targeting close to 10k race pace for our targeted intensity. This means that we will be looking to take about 10 seconds per mile or 6-7sec/k off our most recent 5k if you do not know what your 10k pace is.
8 RPE = Strong Effort / Hard/ and Sustainable.
Stimulus: V02 Max + Threshold blending effort
RPE: 8/10
Level 3 and Level 2: As prescribed
Level 1:
Main Set
8 x
2:00 minutes @ 8 RPE
1:00 minute Rest
Weightlifting
Part A:
Block Muscle Snatch + Power Snatch
Set 1: 1+2 reps @ 80%
Set 2: 1+2 reps @ 80%
Set 3: 1+2 reps @ 85%
Set 4: 1+2 reps @ 85%
Set 5: 1+2 reps @ 90%
Percentage is based on your 1rm Muscle Snatch. If you do not have a 1rm Muscle Snatch, please base the percentages off 85% of your 1rm Power Snatch. Which means you will calculate 85% of your 1rm Power Snatch and then calculate 80% of that 85% load.
Remember, the first number is for the Muscle Snatch and the second number is for the Power Snatch
Set the blocks 1-2 inches above the knee. Ensuring you set your shoulders over the barbell, keep your lats engaged and chest proud. This will set you up for success when you extend your hips and pull the barbell up and overhead.
Here is a clip of how these reps should be executed / https://www.youtube.com/watch?v=yN1ouEOGpag
Once you complete Part A, please move on to Part B:
Part B:
High Hang Squat Snatch + Hang Squat Snatch
Set 1: 3+1 reps @ 65%
Set 2: 3+1 reps @ 70%
Set 3: 2+1 reps @ 75%
Set 4: 1+1 reps @ 80%
Set 5: 1+1 reps @ 85%
Percentage is based on your 1rm Hang Squat Snatch. You must hang on to the barbell for all of these reps today.
Rest as needed between sets
Remember, the first number is for the High Hang Squat Snatch and the second number is for the Hang Squat Snatch
Conditioning
Every 6:00 minutes, 5 Sets, Complete the following:
200m Run
10 Sandbag Cleans @ 150/100lb
10 Wall Facing Handstand Push-Ups
200m Run
Score: Slowest Set
Put your main focus on the Sandbag Cleans and Handstand Push-Ups today. We want you to ensure you select scaling options that will allow you to keep moving throughout and not have to stop. This workout will get more and more challenging as you progress, particularly on moving the Sandbag with speed so be ready for that and scale appropriately. Ideally you should be able to complete the Handstand Push-Ups in 1-2 sets each set. Don’t aim to sprint each set, find a pace that will allow for consistency so with minimal rest you can sustain your effort.
Primary Objective: Sandbag Cleans & Wall Facing Handstand Push-Ups
Secondary Objective: Run intensity
RPE: 7/10
Stimulus: Breathing / Muscular Stamina