Call us: 850-614-0694 | CrossFit Miramar Beach
Call us: 850-614-0694 | CrossFit Miramar Beach

Wednesday

Miramar Beach Strength and Conditioning – Crossfit

Warm-up

8:00 minutes for Quality

:30 second Bike

8 Bootstrap Squats

:10 second hollow hold

:30 second Row

4 Inchworm to hollow

10-15 Double Unders or 20 Single Unders

Metcon (Checkmark)

40-minute Alt EMOM

Minute 1: 9/7 Cal Echo + 10 Air Squats

Minute 2 : 20 V-Ups or 15 GHD Sit-Ups

Minute 3 : 9/7 Cal Row + 9/7 HSPU

Minute 4 : 50 Double Unders

Extra Instructions.

Focus: Volume accumulation and developing greater overall capacity. This workout should feel pretty steady state throughout. The idea is that this keeps you moving the entire time and will develop a good amount of mental fortitude as well as physical stamina. The overall volume here becomes a lot, but is spaced throughout the 40:00 minutes which will reduce the soreness felt in the following days.

Primary Objective : Complete Each Station with at least 12 seconds remaining in the minute

Secondary Objective : Complete the V-Ups unbroken.

Stimulus : Steady state muscular endurance / stamina
Beginner :

Minute 1: 7/5 Cal Echo + 10 Air Squats

Minute 2: 15 Abmat Sit-Ups

Minute 3: 8/6 Calorie Row + 9 Dual DB Strict Press 25/15lb

Minute 4: 75 Single Unders

Fitness:

Minute 1 : 8/6 Cal Echo + 10 Air Squats

Minute 2 : 15 V-Ups or 12 GHD

Minute 3 : 9/7 Cal Row + 9 Dual DB Strict Press 35/25lb

Minute 4: 35 Double-Unders

Performance:

As Written

Elite:

Minute 1: 10/8 Calorie Echo Bike + 10 Air Squats

Minute 2: 20 GHD Sit-Ups

Minute 3: 10/8 Calorie Ski Erg + 9/7 Strict Handstand Push-Ups

Minute 4: 60 Double Unders

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

4 Sets, For Quality:

1:00 Forearm Plank Hold

10 Dumbbell Seated Arnold Press, medium load

12 Prone Reverse Fly, light load

30 seconds hollow hold

Strength

Front Squat Clusters

4 x 2.1 @ 85%

Rest 10 seconds between clusters

Rest 3:00 minutes between sets

Once you complete the Front Squats, please move onto the Deadlifts

Deadlift Clusters

4 x 2.2.1.1 @ 85%

Percentage is based on your 1rm Deadlift

Rest 10-20 seconds between reps

Rest 3:00 minutes between sets

Once you have completed the Deadlifts, rest as needed then please move on to the Push Press

Finisher

Echo Bike Progression

5 Sets

15/10 Calorie Echo Bike

20 Air Squats

15/10 Calorie Echo Bike

Rest 3:00 minutes between efforts

Stimulus : Lactate Endurance / Anaerobic Quad Pump

Primary Objective : Achieve fastest average time per set

Secondary Objective : Second 15/10 faster than first

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