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

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

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