Miramar Beach Strength and Conditioning – Crossfit
Warm-up
(Roller)
“:30 Each side”
Calf Roll
Hamstring Roll
Quad Roll
Roll Over to V-Sit
Squat to standing toe touch
Immediately into
5 AMRAP
1:00 Machine of Choice (Easy pace)
8 Half Kneeling SABottom-Up KBPresses
8 Kettlebell Goblet Cossack Squats
8 Single Arm, Single Leg, Kettlebell RDLs
10:00 CAP
Strength
Deadlift
Deadstop Deadlift (Heavy Session)
6 Reps @ 70%
6 Reps @ 70%
4 Reps @ 75%
4 Reps @ 75%+
4 Reps @ 80%
Rest 2:00-3:00 b/s
15:00 CAP
Metcon
Metcon (Weight)
Every 2:30 minutes, 5 Sets:
3 Strict Press @ 80% of 1RM
+
15 Wall Balls
12:30 CAP
Fitness :
WB 14/10 @ 10/9′ Height
Performance :
WB 20/14 @ 10/9′ WB Height
Elite : WB 20/14 @ 11/10′ WB Height
Extra Work
RECOVERY
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Optional Accessories
5 Sets
10 GHD Back Extensions
10_ Ring Hamstring Curls
:30 Dual KB OverheadHold
Barbell Conditioning
4 Sets
12 Deadlifts
Rest :30
10 Hang Power Cleans
Rest :30
8 Front Squats
Rest :30
Load: Athlete’s choice, decide on your load from the range provided in our guide. Load must stay the same for all three stations.
Elite : 155-185/105-125lb
Performance : 135-150lb/95-105lb
Fitness : 65-115/45-75lb
Primary Objective : Complete the volume in the fastest time possible
Secondary Objective : Maintain good movement standards
Gymnastics Conditioning: Part A
4 minutes EMOM
2-3 Rope Climbs
+
Rest 1:00
+
4 minutes EMOM
2/1 Legless Rope Climb
+
Rest 1:00
+
4 minutes EMOM
2-3 Rope Climbs
Gymnastics Conditioning: Part B
Every 6:00 minutes x3
50ft Handstand Walk
35 Drag Rope Double Unders
35 Deficit Kipping Handstand Push Ups 2.5/1.5”
35 Drag Rope Double Unders
Score : Total time across the three sets
Primary Objective : Consistency across all sets, set times should be within 35-45s of each other.
Secondary Objective : Unbroken handstand walk