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
:30 Row or :30 Shuttle Run
10_ Alternating V-Ups
10_ KB Sumo Deadlift High Pull
:15_ Wall Lean March
6/6 SL_ Glute Bridge w/pause
10:00 CAP
Metcon
Metcon (4 Rounds for time)
Every 10:00 minutes x 4 sets
600m Run (Together)
50/40 Cal Row (Split)
40/30 Cal Echo (Split)
(Time Cap 9:00 minutes / set)
*Reverse Direction each new set
Use the first round to identify your paces for the remainder of the workout. Start below your threshold and increase output each new set. Hopefully each set is faster than the previous set.
Primary Objective : Complete work under 9:00 minutes each set
Secondary Objective : Push the last movement of each set either the Echo or the Run. Aim to complete the bike sub 2:00 and sub 2:15 for the run.
Stimulus : Aerobic / Lactic Threshold
Fitness :
400m Run
30/24 Cal Row
20/14 Cal Echo
Performance :
500m Run
40/32 Cal Row
30/21 Cal Bike
Elite : As Written
Extra Work
RECOVERY
2 Rounds
Right Leg + Left Leg
:15Down Dog
:30Low Lunge
:15 Elbow to Knee and Rotate
:15Reach to Sky and Hold
:30Half Kneeling Hamstring Stretch
:30Pigeon
Optional Accessories
4 Sets, For Quality
10/10 Standing Banded Psoas March
:30-:40 Sandbag Bear-Hug Hold
8-10 Glute Ham Raises
Restas needed between sets
*if needed, we can do band assisted glute ham raises
Strength
Dead Stop Front Squat with 2 second negative
Every :30x 10 sets:
1 Dead Stop Front Squat with 2s negative.
Holding 64% of your 1rm Front Squat
Rest 2:00 minutes
Every :30 x 10 sets:
1 Dead Stop Front Squat with 2s negative
Holding 68% of your 1rm Front Squat
Setup: 1” below parallel with your squat depth, you can use blocks or rack to perform.
Dead-stop training has you remove all tension from your muscle between reps, so you have to produce maximal force during the next rep
Gymnastics Conditioning
4 Sets, For Time:
30m (100ft) Handstand Walk
30 GHD Sit-Ups
10 Ring Muscle-Ups
Rest 1:1 between sets
Score: Total Time (including rest)
Primary Objective: Complete each set under 3:30
Secondary Objective: 1 to 2 sets on Ring Muscle-Ups
Performance:
(65ft) Handstand Walk
20 GHD Sit-Ups
7 Ring Muscle-Ups or 20 Pull-Ups
Fitness:
60sHandstand Walk Progression
30 Abmat Sit-Ups
6 rep of Ring Muscle-Up Progression