Miramar Beach Strength and Conditioning – Crossfit
Warm-up
(8:00 minute Cap)
2 Sets, For Quality
1:00 Row or 1:00 Shuttle Run
10 Alternating V-Ups
10 KB Sumo Deadlift High Pull
:15sec Wall Lean March
6/6 SL Glute Bridge w/pause
Metcon (Time)
2000m Run
1000m Row
1500m Run
750m Row
1000m Run
500m Row
Time Domain : 30:00-35:00
Time Cap : 40:00
Extra Instructions.
Today, we would like you to focus on increasing pace, which means descending splits throughout the workout. This should look like the run starting at 5:00/k or 8:03 mile and gradually accelerating to 4:00/k or 6:26/mile. The row should start at somewhere around 5k + 3sec/500m and descend to 5k -3sec/500m. The goal is to be disciplined on your pacing strategy today and really focus on how strong you can feel going into the final 1000m Run + 500m Row.
Primary Objective : Descending Splits
Secondary Objective : Completing the workout under the time cap
Beginner:
1200m Run
600m Row
800m Run
400m Row
400m Run
200m Row
Fitness:
1600m Run
800m Row
1200m Run
600m Row
800m Run
400m Row
Performance:
As Written
Elite:
Keep this Zone 2 and do not push the pace. Opposite of class and the goal here is to keep this conversational and see how well you can keep yourself in check.
Recovery
2 Rounds
Right Leg + Left Leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Pigeon
Optional Core Finisher Accessory *Repeat from a few months ago
For Time:
3-6-9-12-15-12-9-6-3
V-Ups
Russian Twist (over and back = 1)
Hollow Hold (sec=rep)
Goal: 8:00-12:00
Strength
Push Press
4 x 5
Holding 75% of your 1rm Push Press
Rest 2:00-2:30 minutes between sets
Focus on moving the weight quickly today. The loading isn’t as heavy as previous weeks so this should allow for a strong dip and drive and for you to focus more on technique over the load you’re lifting.
Barbell Conditioning
Every 4:00 minutes, 4 Sets, Complete the following:
(Start at set 1 and work your way through the four sets)
Set 1:
12-9-6
Hang Power Clean
Front Squat
Load: 115/80 lb
Set 2:
9-6-3
Power Clean
Front Squat
Load: 135/95 lb
Set 3:
7-5-3
Squat Clean
Load:
7’s @ 155/105 lb
5’s @ 185/125 lb
3’s @ 225/155 lb
Set 4:
Max Squat Cleans @ 225/155 lb
*If you get more than 20 reps, please stop.
Primary Objective: Complete sets 1-3
Secondary Objective: Achieve more than 1:00 minute rest for the first three sets
Stimulus: Barbell Conditioning / Lower Back Fatigue
Conditioning
For Time:
Buy In: 150ft Handstand Walk
Into:
4 Rounds,
22 GHD Sit-Ups
8 Sandbag Clean 150/100lb
Into.
Buy Out: 150ft Handstand Walk
Time Cap: 18 minutes