Miramar Beach Strength and Conditioning – Crossfit
Warm-up
3 Rounds, Increasing Intensity
200m Run
9/7 Calorie Bike
:20 Wall Lean March
10/10 Single Leg Glute Bridge
*cap this warm-up at 10:00 minutes to allow time to set-up and get the workout done in the time frame.
Metcon (4 Rounds for time)
4 Sets, Each for Time
15/11 Calorie Echo Bike
400m Run
15/11 Calorie Echo Bike
Rest 1:1
Sometimes the simplest workouts pack the biggest punch and this is definitely one of those workouts. We are looking for a full gas pedal style workout with the goal of sprinting each effort
Goal : Sub 4:00 /Set
Cap/ Set : 5:00/Set
Score : Total Time per set
Time Cap : 35:00
Primary Objective : Complete each set as close to 4:00 minutes as possible
Secondary Objective : Even split the workout +/- 5 seconds per interval
Stimulus : V02 Max / Aerobic Capacity
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Developmental:
10/7 Calorie Echo Bike
200m Run
10/7 Calorie Echo Bike
Fitness:
12/9 Calorie Echo Bike
300m Run
12/9 Calorie Echo Bike
Performance :
As Written
Elite:
18/13 Calorie Echo Bike
400m Run
18/13 Calorie Echo Bike
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 Accessories
3 Rounds, For Quality
15 Pike Leg Raises on Parallettes
:30 Hollow Hold
1:00 Sorensen Hold
Strength
Part A)
Front Squat
1 x 5 @ 75%
2 x 4 @ 80%
2 x 3 @ 85%
Rest 3:00 minutes between sets
Percentage is based on your 1rm Front Squat
Part B)
Strict Press
10 x 3 @ 85%
Rest 2:00-2:30 minutes between sets
Percentage is based on your 1rm Strict Press
Gymnastics
Strict Handstand Push-Up Development: Before the Main Class
4 (sets) x 20% of Max Unbroken Reps
Complete these reps with a Deficit that allows you to go unbroken on each set. Ideally you’re going deeper than last week.
Rest as needed between sets
Once you have completed the above Percentage work, please then move into the Accessory work below:
Every 2:30 minutes, 5 Sets, Complete the following:
30% of Max Unbroken Reps
Strive to complete these reps as fast as possible. We want to focus on activating our fast twitch Muscle Fibers.
Conditioning
20 minute EMOM, Alternating each minute:
Minute 1: 6-10 Bar Muscle-Ups
Minute 2: 50ft (15m) Dual Dumbbell Suitcase Walking Lunge @ 50/35lb (22.5/15kg)
Minute 3: 15/12 Calorie Ski Erg
Minute 4: Rest
Primary Objective: Completion & Quality
Secondary Objective: Bar Muscle-Ups
During this EMOM today focus on quality through your reps. This will be challenging on the Grip however, you should be getting enough rest before each station that it won’t affect you too much. This is a great chance to challenge your Bar Muscle-Up capacity today. Either reducing the volume down within the minute or selecting one of our progressions listed.
RPE: 7/10
Stimulus: Grip Endurance / Bar Muscle-Up Stamina