Miramar Beach Strength and Conditioning – Crossfit
Warm-up
2 Sets, For Quality (8:00 minute Cap)
1:00 minute Row (:30 ez, :20 Mod, :10 Hard)
10 Alternating Cossack Squats
10/10 Single Leg Glute Bridges
8/8 Bird Dogs w/Pause
:20 second Dead-Bugs
.
Back Rack Lunge
Every 2:00 minutes X 4 Sets
5 Reps/Leg
Perform all 5 reps on one leg, then all 5 reps on the other leg
starting @ 100% of your 10RM and increasing load to a max for the day
Metcon (Time)
21/17 Cal Row
16 Dual Dumbbell Farmers Lunge
15/12 Cal Row
16 Dual Dumbbell Front Rack Lunge
9/7 Cal Row
16 Mixed Rack + Overhead Walking Lunge
Rest 2:30 minutes
21/15 Cal Echo Bike
16 Dual Dumbbell Farmers Lunge
15/11 Cal Echo Bike
16 Dual Dumbbell Front Rack Lunge
9/7 Cal Echo Bike
16 Mixed Rack + Overhead Walking Lunge
Mixed Rack + Overhead Lunge = Front Rack + Overhead Position
Goal : 5:00-7:00 minutes / Set, 12:00-16:00 Running Time
Time Cap : 18:00 Total Clock Time
Primary Objective : Complete each set in sub 6:00 minutes
Secondary Objective : Keep the lunges unbroken
Stimulus : Leg Stamina / Unilateral Muscular Endurance
.
Developmental:
DB Load: Choice
Calories: 18/13, 13/10, 8/6
Fitness:
DB Load: 35/25lb
Performance:
DB Load: 50/35lb
Elite:
DB Load: 70/50lb
Recovery
: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
3-4 Sets, For Quality
:20/:20 Single Leg Sorenson Hold
:45 second Sandbag Bear Hug Hold
100ft Reverse Sled Drag
100ft Sled Push
Strength
Overhead Squat
6 x 3 @ 60-70%
Rest 2:00 minutes between sets
Percentage is based on your 1rm Overhead Squat
Aim to have a controlled descent down into the bottom of the Squat on each rep, keep the weight evenly distributed through your feet and remember to have active shoulders pressing up into the barbell.
Echo Bike Development
2-3 Sets
1:30 minutes @ 6.5 RPE
Rest 45 seconds
1:15 minutes @ 7 RPE
Rest 45 seconds
1:00 minute @ 7.5 RPE
Rest 45 seconds
45 seconds 8 RPE
Rest 45 seconds
30 seconds 8.5 RPE
Rest 2:30 minutes between sets
Primary Objective: Increasing effort from 1:30 down to 30 seconds
Secondary Objective: Moderate increase in calories from set 1 to 3
Stimulus: Tempo / High End Aerobic