Miramar Beach Strength and Conditioning – Crossfit
Warm Up
GENERAL WARM-UP:
2:00/2:00 MINUTES CALF FOAM ROLL
1:30/1:30 MINUTE SINGLE LEG CALF STRETCH
1:00/1:00 MINUTE BANDED FRONT RACK STRETCH
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THEN COMPLETE:
3 SETS, FOR QUALITY:
30 LATERAL LINE HOPS
30 CALF PUMPS
10 SQUAT TO STAND TOE TOUCH
5 INCH WORMS
3 STRICT PULL-UPS (3 SECOND NEGATIVE EACH REP)
PRIMER:
SPEND 10:00 MINUTES
BUILDING TO GOAL WEIGHT FOR THRUSTER
THEN COMPLETE…
60 SECOND AMRAP @ 80-85%
3 BURPEE PULL-UPS
5 SHUTTLE RUNS (25/25FT)
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REST: 60 SECONDS
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75 SECOND AMRAP @ 85-90% (JUST BELOW GOAL PACE)
3 BURPEE PULL-UPS
5 SHUTTLE RUNS
DIRECTLY INTO..
1 SQUAT CLEAN THRUSTER @ 70%
REST: 40 SECONDS
1 SQUAT CLEAN THRUSTER @ 75%
REST: 40 SECONDS
1 SQUAT CLEAN THRUSTER @ 80%
REST/ BREAK (No Measure)
20:00-25:00
CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps)
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.
CrossFit Games Open 23.2A Scaled and Foundations (All Ages) (AMRAP – Reps)
Complete as many reps as possible in 15 minutes of:
5 burpees
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpees after each round.
CrossFit Games Open 23.2B (All Divisions/Ages)
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)
To learn more about CrossFit Games Open 23.2B (All Divisions/Ages) click here
Recover/ Clean Up (No Measure)
39:00-50:00
Cool Down (No Measure)
50:00-60:00
Stretch/ Cool Down