Miramar Beach Strength and Conditioning – Crossfit
Warm-up
2-3 Sets, For Quality
:30 second Jump Rope Practice
6/ 6 DB Single Leg Crossbody R DL 3111 Tempo
5 /5 DB Lateral Lu nge
8 DB Curl to Arnold P ress
20 Bear Plank Shoulder Tap s
Strength SUPERSET
Strength Superset: Deadlift + Bench Press
Every 3:00 minutes, 5 Sets
Deadlift x 2.2.1 @ 80%+
+
Bench Press x 5 @ 75%+
Extra Instructions
We are looking to start our Deadlift 80% and our Bench Press @ 75% with the goal of increasing to something heavy for the day. For the Deadlift this should only be around 85%. For our Bench Press, we should be looking to get to 85-87%
Deadlift
Bench Press
Metcon (Checkmark)
Alt Every 2:00 minutes x 6 Sets
Station 1: 50 Double Unders + 5 Wall Walks
Station 2 : 20 Russian Kettlebell Swings 70/53lb + 15/10 Ring Push-Ups *at parallel
Extra Instructions.
The focus today is to work on full body muscular stamina and challenge you to hold a pace that is out of your comfort zone. By turning this into an EMOM setting, we are dictating the pace and that pace is challenging, especially when repeated for 6 sets.
Primary Objective : Complete each station in 90 seconds or less
Secondary Objective : Remain Unbroken on each movement
Stimulus : Hinge Pattern Development / Upper Body Muscular Stamina
Beginner :
Station 1 : 50 single Unders + 3 Wall Walks
Station 2 : 15 Russian Kettlebell Swings 35/26lb + 12/9 Push-Up
Fitness:
Station 1 : 30 Double Unders + 3 Wall Walks
Station 2 : 20 Russian Kettlebell Swings 53/35lb + 12/9 Ring Push-Ups
Performance:
As Written
Elite:
Station 1 : 60 Unbroken Double Unders + 6 Wall Walks
Station 2 : 20 Dual Russian Kettlebell Swings 70/53lb +
15/10 Ring Push-Ups
Recovery
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
Every 3:00, 4 Sets
:30sec Weighted Sorenson Hold
15 Reverse Hyperextensions
100ft Sandbag Bear Hug Carry
Notes: Go as heavy as you can remain unbroken
Gymnastics
4 Sets, For Quality:
9 Toes to Ring
7/5 Ring Muscle Ups
5 Ring Dips
Rest as needed between sets
Primary Objective: Complete within minimal rests
Secondary Objective: Strict Ring Dips
Conditioning
4 Sets, Each for Time
500m Ski Erg
70ft Hand over Hand Rope Sled Pull
9 Deficit Kipping Handstand Push-Ups 8/6’’
Rest 1:30 between sets
Finisher
Echo Bike Progression
37:00 minute Running Clock
Complete the Following
4:00 minutes HARD
Rest 1:00 minute
8 Sets x :30 seconds on / :30 seconds off
Rest 1:00 minute
3:00 minutes FAST
Rest 1:00 minute
6 Sets
:30 seconds on / :30 seconds off
Rest 1:00 minute
2:00 minutes FASTER
Rest 1:00 minute
4 Sets x :30 seconds on / :30 sec off
Rest 1:00 minute
1:00 minute FASTEST
Rest 1:00 minute
2 Sets
:30 seconds on / :30 sec off
Stimulus: 10:00 Max Calorie Echo Bike Development / V02 Max
RPE 8/10
Primary Objective: Start @ 10:00 Max Cal Echo Bike RPM for the 4:00 minute set and increase pace from the 4:00 to the 3:00 to the 2:00 to the 1:00
Secondary Objective: Hold 1-2 RPMs higher on the 30 seconds on / :30 seconds off (you can get off the bike completely if you like) than the preceding long interval pace)