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