Miramar Beach Strength and Conditioning – Crossfit
Warm-up
4 Rounds, Continuous Rowing
:30 Slow
:30 Moderate
:15 Fast
——
2 Sets for Quality
10 Down Dog Toe Taps
:20 Dual Kettlebell Overhead Hold
10 Bent Over Y-T-I
20 Bear Plank Pull Throughs
Skill Work
Handstand Walk
*3 Perfect Deliberate Wall Walks
*1 Wall Walk + 20 Shoulder Taps
*Practice lateral walks along the Wall (wall facing)
*Kick up to wall then move hands closer to wall
*Kick up further away from wall and walk to wall
*5ft walks to wall
*practice partner handstand walks out on floor
Then..
Handstand Walk
Every 90 seconds, 5 Sets
50-100ft HS Walk
Fitness:
:30 seconds Nose to Wall Handstand Hold or Practice walking along wall
Performance:
Every 90 seconds, 5 Sets
3 Wall Walks + 20 Shoulder Taps on Final Rep
Metcon (Checkmark)
16:00 EMOM
min 1: 8 Strict Handstand Push-Ups
min 2: 16 GHD Sit-Ups or 22 Abmat Sit-Ups
min 3: 14/12 Calorie Row
min 4: Rest
*add 3/2 Calories on each round of the rower
With the reps increasing by 3/2 on the rower each round, this will become a potent dose by the final round.
Primary Objective : Complete all rounds on the Row
Secondary Objective : Complete all working sets unbroken
Stimulus : Muscular Endurance / Aerobic Capacity
Beginner :
min 1: 6 Box Handstand Push-Ups
min 2: 16 Abmat Sit-Ups
min 3: 9/7 Cal Row
Fitness:
min 1: 5 Strict Handstand Push-Ups
min 2: 16 GHD Sit-Ups or 22 Abmat Sit-Ups
min 3: 12/10 Cal Row
Performance:
As Written
Elite:
min 1: 15 Strict Handstand Push-Ups
min 2: 20 GHD Sit-Ups
min 3: 16/13 Cal Row
Extra Work
Recovery
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations
Optional Accessories
5 Sets For Quality
6-8 Chest Supported Trap 3 Raise 30×1 Tempo
6-8 Cuban Rotations 30×1 Tempo
10 Hollow Body Weighted Maltese Raise
Strength
Strict Press
2 x 5 @75%
2 x 4 @80%
2 x 3 @85%
Percentage is based off of your 1rm Strict Press
Rest as needed between sets
Focus for these sets is absolute strength development and challenging you with top end loads
Barbell Conditioning
For Total Reps:
3 minute AMRAP
5 Deadlifts @185/125lb (83/55kg)
4 Power Cleans
3 Front Squats
Rest 1:00 minute
3 minute AMRAP
7 Deadlifts @135/95lb (61/43kg)
6 Power Cleans
5 Front Squats
Rest 1:00 minute
3 minute AMRAP
9 Deadlifts @100/70lb (45/32kg)
8 Power Cleans
7 Front Squats
Score: Total Reps
Primary Objective: Complete 3 rounds plus on each AMRAP
Secondary Objective: Unbroken first round on each AMRAP
Pure Barbell Cycling piece to start the session today. The primary objective is to accumulate 3-4 rounds plus on each 3 minute AMRAP. We want to encourage you guys to push the pace as much as possible on each interval. Look to always open up each 3 minute AMRAP with an unbroken set of all three movements. Then from there, find your rhythm and pace that allows you to keep moving. Getting the early unbroken set done however, will help push you closer to getting potentially 4 rounds.
Finisher
Echo Bike:
2 Sets:
10:00 Max Cals
Complete the 10 minutes in the following format:
30 seconds @50/45+ RPM
30 seconds @75/65+ RPM
Repeat this process until you reach 10 minutes.
Rest 3:00 minutes between sets
Score : Total Cals
Primary Objective : Hit all prescribed RPMs on each segment
Secondary Objective : Total Calories you accumulate
Stimulus : Lactate Threshold / Lower Body Pump
The RPM’s are just minimum numbers to hold. The second 30 second segment of each minute is really the main focus. We would rather see you guys push those numbers up to 80/70 RPM’s, rather than holding the recovery RPMs higher then what is suggested.