Miramar Beach Strength and Conditioning – Crossfit
Warm-up
10:00 (For Quality)
10 Scapular Push-Ups
2 Wall Walks + 10 second Nose to Wall Hold
8/8 Single Arm DB Upright Rows
8 Dual DB Bicep Curl to Arnold Press
20 Plank Shoulder Taps
Bench Press
Tempo Bench Press
Take 10:00 minutes to work up to a 5RM
The tempo for each rep is 3 Seconds Down, 1 Second Pause, Xplode up, 1 Second Pause at the top of the rep
(Tempo: 31×1)
Metcon (Time)
4 Rounds, For Time
5 Wall Walks
12 Dual Dumbbell Thrusters @ 50/35lb (22.5/15kg)
9/7 Strict Pull-Ups
*Rest 1:00 between rounds
Score : Total Time
Goal : 13:00-15:00 minutes
Time Cap : 16:00 minutes
Primary Objective: Consistent times across all sets
Secondary Objective : Unbroken DB Thrusters
Stimulus : Upper Body Pulling & Pushing Stamina
The goal for this workout is to complete each set in under 3:00 minutes. So, ensure today if you need to scale you adjust those movements accordingly to be able to complete them within that 3:00 mark and this is a hard time cap today. On the Dumbbell Thrusters, please select a load you can complete all 12 reps unbroken.
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Developmental :
3 Wall Walks to 20” Mark Off the Wall
25/15lb, (12/7kg)
7/5 Strict Banded Pull-Ups
Fitness :
3 Wall Walks
35/25lb, (16/12kg)
7/5 Strict Pull-Ups
Performance:
As Written
Elite :
75′ Handstand Walk
15 Dual Dumbbell Thrusters @ 50/35lb
5 Rope Climbs, 15ft
Recovery
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
5/5 Side Lying Thoracic Rotations
Optional Accessories
5 Sets, For Load:
8/8 Dual Dumbbell Bulgarian Split Squats
10 DB Pull-Overs
-Max Freestanding or Wall Supported Handstand Hold
Rest as needed between sets
Select a weight on both movements that allow you to go unbroken and maintain quality.
Strength
Every 2:00 X 6 Sets
1 Pause Overhead Squat + 1 Overhead Squat
Starting @ 70% of your 1rm Overhead Squat and increasing the load each set
Ensure you complete a 3 Second Pause on the first Overhead Squat
The aim today is to build up to a heavy working set for the day
Conditioning
For Reps:
20 seconds on : 10 seconds off, 8 Sets, Complete the following:
Max Toes To Bar
Rest 1:00 minute, then move into Part B:
20 seconds on : 10 seconds off, 8 Sets, Complete the following:
Max GHD Sit-Ups
Rest 1:00 minute, then move into Part C:
20 seconds on : 10 seconds off, 8 Sets, Complete the following:
Max Abmat Sit-Ups
Score: Total Reps
The goal for this piece is midline development. We’re starting with the hardest movement of the three and then it gets easier in implantation however, more challenging with fatigue. Keep in mind, this isn’t about speed reps. It is about moving consistently for the entire 20 seconds. The Toes To Bar will certainly get the most challenging to go unbroken on but you should be striving to not stop during the GHD and Abmat Sit-Ups. If you have yet to acquire Toes To Bar & GHD Sit-Ups, today is a great day to challenge yourself with your scaling. Even if that means a little less volume, at least you’re practicing the full skill.
Primary Objective : Midline Conditioning
Secondary Objective : As many reps as possible
Echo Bike Development
Every 3:00 minutes, 3 Sets:
20 Second Sprint Effort for Max RPMs
@ 9:00 minute mark complete.
3:00 minute BikeErg @ 70-80% FTP, or 6/10 RPE as flush of system
@ 12:00 minute mark move into:
Every 2:00 minutes, 4 Sets:
15 Second Sprint Effort for Max RPMs
@ 20:00 minute mark complete
3:00 minute BikeErg @ 70-80% FTP, or 6/10 RPE as flush of system
@ 23:00 minute mark complete
EMOM, 5 Sets:
10 second Sprint Effort for Max RPM’s
We are now progressing into some longer sprint style efforts up to 20 second bursts on the 3:00 minute mark, but then going down the ladder with the goal of increasing wattage on each subsequent set of shorter intervals. Use the bike erg to flush out the lactate build up and get ready to tackle next round of intervals
Stimulus : Anaerobic Power / All-Out Sprints
RPE: 9/10
Primary Objective : Achieve highest possible RPM
Secondary Objective : Stay within 2-3 RPM of highest RPM interval, for each set of sprints