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
8/ 8 Single KB Staggered Stance RD L
10 Goblet Squat
:30 Pause Goblet Squat Ankle Mobility
10 Alt Box Step-Ups
5 Box Jumps
10:00 CAP
Strength
Back Squat
Take 10:00
Build to a Heavy 5 rep Back Squat
then complete:
Every 2:30 minutes x3 Sets
5 Back Squats @ 80% +
3 Broad Jumps for Max Distance
Points of Performance:
The goal today is to increase the weight on the bar from the last time we touched the 5RM. The drop sets are meant to be fast reps that are paired with Broad Jumps for max distance in order to really recruit as many type 2a fast twitch fibers as possible.
Metcon
Metcon (Time)
3 Rounds
20 Wall Balls
15 Push-Ups
10 Box Jumps (24/20″)
(These are NOT Box Jump Overs)
Time Domain: 6:00-9:00 minutes
Time Cap : 11:00
Stimulus : Sprint / Anaerobic
Primary Objective : Complete the Wall Balls unbroken on each set.
Secondary Objective : Achieve best possible time.
Fitness :
Wall Balls @ 14/10lb
AltBox Step-Ups (24/20’’)
Performance :
Wall Balls @ 20/14lb
Elite :
30 Wall Balls @ 30/20lb
20 Deficit Dumbbell Push-Ups
Box Jumps 30/24”
Extra Work
RECOVERY
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose
Optional Accessories
5 Sets, For Quality
10 Dumbbell Bench Press, moderate
15 Barbell Hip Thrus t , moderate
:20/:20 Star Plank
Strength
Part A.
Overhead Squat
Every 2:30 x6 sets
Set 1: 4 reps @70%
Set 2 & 3: 3 reps @80%
Set 4: 4 reps @75%
Set 5 & 6: 3 reps @85%
%based off of your 1RM Overhead Squat.
The focus today is the set of 3 reps @80-85%. We want to focus on pressing up into the barbell strong and ensuring we maintain great squat standards. On the sets of 4 reps, use this time to realign your technique as it should feel significantly lighter.
Part B.
Snatch Pull:
4 x 3 @ 95%
Rest as needed between sets
% based on your 1RMSnatch
Conditioning
Mixed Mono Conditioning:
3 Sets:
30/21 Cal Row
100 Single Skips
30/21 Cal Echo
100 Single Skips
30/21 Cal SkiErg
Rest 3:00 between sets
Paces:
Maintain 100 Calorie paces for the machines. If you don’t know what that pace is, then in your warm up workout what a 100 cal effort is. “Can I hold this pace for 100 calories?”
Score : Fastest completed sets