Miramar Beach Strength and Conditioning – Crossfit
Warm-up
(10:00 minutes or less)
For Quality
1:00 minute Ski or Row
10 S capular Pull-Ups (1 sec pause on each contraction of the lats at the top)
10 Alt Single Arm Russian KB Swings
5/5 Archer Ring Rows
20 Plate Toe Taps
Weighted Pull-ups
15:00 minute Running Clock
4 Sets
3 Weighted Strict Pull-Ups @ 85% of 1RM
Rest :30
6 Strict Pull-Ups
Rest :30
12 *Ring Rows
Rest 2:00
*Prescribed Ring Row Height = Body on Floor and Fingertips Touch the Rings
**For the Strict Pull-Ups, for those that can, let’s perform these as Strict Chest to Bar, for those that can’t perform 6 unbroken strict pull-ups we are looking to do these unbroken as either banded or as toenail spotted.
Primary Objective : Keep all sets unbroken with no kipping movement whatsoever. Maintain a hollow body position
Secondary Objective : Perform the Strict Pull-Ups and Ring Rows as deep as a pull as possible to the chest
Stimulus : Gymnastics Pulling Strength / Muscular Endurance
Metcon (AMRAP – Rounds and Reps)
12 AMRAP
(with a partner)
YOU GO/ I GO
3-6-9-12-15-18…
American Kettlebell Swings
Burpees
FLOW:
Partner A: 3 KB swing
Partner B: 3 KB Swing
Partner A: 3 Burpee
Partner B: 3 Burpee
etc
Score : Rounds + Reps
Primary Objective : Go unbroken on KB Swings/ Consistent pace on burpees
Secondary Objective : Move Fast!
.
Developmental:
24/18lb
Fitness:
35/24lb
Performance:
53/44lb
Elite:
70/53lb
Recovery
Recovery / Mobility Protocol
:30sec/:30 seconds KB Calf Smash
1:00/1:00 minute Half Kneeling Hamstring Str etch
1:00/1:00 minute Tall Dragon Stretch
1:00 minute Standing Forward Fold
1:00 minute Updog Pose
Optional Accessories
3 Sets, For Quality
10 Tall Kneeling Straight Arm Banded Lat Pull-Downs
15 Seated Bent Over Reverse Flys
:30 second Dual Kettlebell Overhead Hold
Weightlifting
Every 2:30 X 5 Sets
1 Hang Squat Snatch
1 Floating Squat Snatch
Rest: 10 seconds
1 Squat Snatch
1 Overhead Squat
Build to 75% of 1RM Squat Snatch, then complete 5 sets at or above the 1RM Squat Snatch
Running
4 Sets
3 Rounds
250m @ Sustained Effort (7 RPE)
150m @ 3k Race Pace
Rest 2:00 minutes between set
This style of interval work is called flux training. We will be fluxing between strong sustained effort into a hard 150 to finish each lap. We will do this for 3 laps or 1200m, then rest 2:00 minutes before starting the next set. We will be doing 4x1200m here which is 4800m, which is just under 5k to give you an idea of the type of volume we are tackling for our interval session here. The idea here is that the race pace is dictated and we are looking for you to find what the fastest sustainable pace is for you to be able to recover enough to come back around for the 150 pick-up at the end of each lap. The ideal scenario would be to start more conservative on your 250m sustained effort runs before finishing with the prescribed 3k effort 150m. This will essentially create negative splits across all sets to allow for a really strong sitmulus here helping to create a finishing kick.
Stimulus: V02 max / 3k TT Development
RPE: 8-9 RPE
Primary Objective: Hitting prescribed 3k pace, no faster / no slower
Secondary Objective: Increasing steady state pace sustained effort on the 250m
Conditioning
Every 7:00 minutes, 4 Sets, Complete the following:
30/24 Calorie Row
20m (65ft) Handstand Walk
10 Alternating Dumbbell Snatches, 85/60 lb (37.5/27.5 kg)
10 Burpee Box Jump Overs, 30/24
You can either perform power or full snatches
Goal is to achieve more than 1:30 minute of rest
Primary Objective: Rowing: We want you to hold your 2k-3k pace. Yes, we know this is an aggressive pace to hold and this is intended. We want to challenge your ability to perform with a high heart rate.
Secondary Objective: Dumbbell Snatches, complete this LVL 3 or near to this as possible.
RPE: 8/10
Stimulus: Lactic Threshold / Leg Stamina