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

: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

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