Miramar Beach Strength and Conditioning – Crossfit
Warm-up
For Quality:
2:00 minute Machine (Easy/Moderate pace)
10 Inchworm Push-Ups
2:00 minute Machine (Easy/Moderate pace)
20 Banded Good Mornings
2:00 minute Machine (Easy/Moderate pace)
30 Alternating Lunges
Strength
Deadlift
Heavy Deadlift
Every 3:00 minutes, 4 Sets
2 Reps @ 90%
2 Reps @ 90%
2 Reps @ 90%
2 Reps @ 90%
Percentages are based on your 1rm Deadlift
Keep the bar close and have the hips and torso rise at the same time during the deadlift. We also want them to descend in a similar fashion by keeping tension against the barbell rather than letting the barbell pull you down to the floor. We should first move to a sumo deadlift or hex bar deadlift in order to change to a position that is more appropriate for those athletes with limited mobility in the hamstrings while still being able to lift the same load. The next scale would be to sub out a dual dumbbell or dual kettlebell romanian deadlift in order to limit pulling off the floor with excessive loads.
Metcon
Metcon (Time)
2 Rounds
25/20 Calorie Row
30 Alternating Dumbbell Snatches 50/35lb
20/14 Calorie Echo Bike
50ft Dual KB/DB Front Rack Walking Lunges 53/35lb
Time Domain : 9:00-13:00
Time Cap : 15 minutes
Primary Objective : Best possible time
Secondary Objective : Push the Machines. We want the focus here to be on a good overall time and could see dialing back the machines in order to hang onto the DB and KB movements, but having this in as a secondary objective for those needing to build their capacity here would be a great challenge.
Beginner :
20/16 Calorie Row
20 Dumbbell Snatch 35/25lb
15/11 Calorie Echo
50ft Goblet Walking Lunge 35/26lb
Fitness:
22/17 Calorie Row
30 Dumbbell Snatch 35/25lb
18/13 Calorie Echo
50ft Dual KB Front Rack Walking Lunge 35/26lb
Performance:
As Written
Elite:
25/18 Calorie Row
20 AltDBSnatches, 70/50lb
20/14 Calorie Echo Bike
60ft Overhead Walking Lunges w/dumbbells, 2x 50/35lb
Extra Work
RECOVERY
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Seated Straddle Stretch
1:00 Saddle Pose
Optional Accessories
4 Sets, For Quality:
:20/20 Second Star Plank
:40 second Weighted Sorenson Hold
15/15 Poliquin Step-Ups
Strength
Strict Press
Build to a 3rm for the day
Then:
1 x 3 @ 92% of your 3rm from above
1 x 4 @ 87% of your 3rm from above
1 x 5 @ 85% of your 3rm from above
Rest as needed between sets
Conditioning
Every 2:00 minutes, 5 Sets
15 Strict Handstand Push-Ups
15 Wall Balls 30/20lb
Finisher
Finisher for the Day
Echo:
Part A)
2 Sets
15 Second Sprint
Rest 2:00 minutes
18 Second Sprint
Rest 2:15 minutes
21 Second Sprint
Rest 2:30 minutes
Directly into..
Part B)
Every 4:00 minutes, 2 Sets
30 Second Sprint
Directly into
Part C)
60 Seconds Max Calories