Miramar Beach Strength and Conditioning – Crossfit
Warm-up
Warm-Up (5:00-14:00)
Every 3:00 X 3 Sets
20 Banded Good Mornings
10 Kettlebell Dead-Bug
20 Bear Plank Shoulder Taps
10 Banded Bird Dogs
-Max Wall Sit in Remaining Time
Strength
Part A)
Deadlift
Every 3:00 x 4 Sets
1 rep @ 85%+
Rest 35-45 seconds
5 reps @ 60-65%
Part B)
Bench Press
Every 3:00 minutes, 4 Sets
1 rep @ 85%+
Rest 35-45 seconds
5 reps @ 60-65%
Extra Instructions / Stimulus
These sets today are Drop sets inspired. Exposing the body to a very demanding single rep, only then to reduce the load significantly and focus now on stamina and accumulating extra volume. You’re able to complete touch and go reps however, do not bounce the barbell into the ground.
Deadlift
Bench Press
Recovery
Recovery
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose
Optional Accessories
12 minute EMOM, alternating each minute:
Minute 1: 8/8 Single Arm Dumbbell Rows, moderate load
Minute 2: 10 Barbell Hip Thrust with 20-30 second hold
Minute 3: 8-10 Ring Dips + 15 second Ring Support Hold
Minute 4: 15-20 Ghd Hip Extensions
Functional Bodybuilding: Focus on great form, go through the entire range of motion.
Echo Bike Development
Warm Up
4:00 minutes @ 60/52spm
3:00 minutes @ 65/57spm
2:00 minutes @ 70/62spm
1:00 minute @ 75/68spm
Rest: 2:00 minutes
Main
12 Sets:
1:00 minute Max Calorie Echo
1:00 minute Rest
Cooldown:
5:00 minutes
Please complete the warm-up and cooldown here rather than just getting into the 12×1:00 minute on and 1:00 minute off. These are quality pieces to develop overall aerobic capacity and development with the goal of allowing the body to flush the blood out of the legs. If you start off by just getting into the hard efforts, the legs will likely pump out quickly and you won’t get the full effect and development here.
Primary Objective: Maximum total calories
Secondary Objective: Same Calories +/- 2 cals/set across
Stimulus: Anaerobic Endurance