Call us: 850-614-0694 | CrossFit Miramar Beach
Call us: 850-614-0694 | CrossFit Miramar Beach

Wednesday

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

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