Miramar Beach Strength and Conditioning – Crossfit
Warm-up
(Roller)
“:30 Each side”
World’s Greatest Stretch
Hamstring Roll
Quad Roll
Roll Over to V-Sit
Squat to standing toe touch
Immediately into
5 AMRAP
:30 Row or :30 Shuttle Run
5 Dual KB C&J
25/25 Second Quadruped Thoracic Rotations
10:00 CAP
Metcon
Metcon (Time)
For Time:
1500m Row
10 x Shuttle Run (25/25ft)
30 Burpee Box Jump Overs, 24/20”
30 Dual Hang KB Clean and Jerks
30 Burpee Box Jump Overs, 24/20”
10 x Shuttle Run (25/25ft)
1500m Row
Time Domain: 22:00-27:00
Time Cap : 30 minutes
Primary Objective : Complete within the time cap
Secondary Objective : Second Row interval to be faster than your first, this is also the best way to achieve best result for overall time. By not getting caught into the first 1500m Row
Stimulus : Chipper / Aerobic / Leg Stamina
Fitness :
1k Row
6 Shuttle Run
20 BBJO
30 Dual DB C&J
(Then go back down the list)
Performance : As Written, 35/26#
Elite : As Written/ 50/35#
Row Sub:
Echo Bike Cal: 75/55
Ski Erg:1500m
Extra Work
RECOVERY
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Str etch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose
Optional Accessories
3-4 Sets, For Quality
10/10 RNT Split Squat
10 Seated Barbell Goodmorning
15 Ring Hamstring Curls
Strength
5 Sets
7 Pause Bench Presses @ 60-65%
Rest: 30 seconds
3 Tempo Front Squats 62-67%
Rest: 2:00 between sets
Primary Objective : The pause and the tempo format.
Secondary Objective : Load, we want you to work on time under tension rather than how much load you moved.
Front Squat Tempo: 31×1
We like to write our tempo squats in the form of a four-number-grouping. The first number is the eccentric (lowering) component, the second number indicates a pause in the bottom, the third number is the concentric (standing up) component, and the fourth number is simply a pause (“rest”) at the top.
Conditioning
PART A:
00:00 – 6:00 minutes:
30 Toes To Bar
into :
2 Rounds,
7 Hang Power Snatches, 155/105lb
9 Overhead Squats
Time Cap: 5:00 minutes
PART B:
06:00 – 12:00 minutes:
6 AMRAP
9 Toes To Bar
6 Hang Power Snatches, 115/80lb
6 Overhead Squats
Score : Time (Please place reps achieved in Part B in notes)
Primary Objective : Barbell Movements
Secondary Objective : 6 AMRAP
Gymnastics Conditioning
75’Handstand Walk
Rest 60s
50’Handstand Walk
Rest 45s
25’Handstand Walk
Rest 60s
25’Handstand Walk
Rest 45s
50’Handstand Walk
Rest 60s
75′ Handstand Walk
Scale
5 Sets, For Quality:
1:00 on : 1:30 off
Handstand Walk Progression
Select a Handstand Walk Progression and use this time to focus on developing time upside down, focusing on positions and comfortability being inverted in a lower intensity session.