Miramar Beach Strength and Conditioning – Crossfit
Warm-up
(Roller)
“:30 Each side”
Calf Roll
Hamstring Roll
Quad Roll
Roll Over to V-Sit
Squat to standing toe touch
Immediately into
2 Sets, For Quality
400m Run or 1:30 Echo Bike
10 Alternating V-Ups
10 KB Sumo Deadlift High Pull
:15Wall Lean March
10 min CAP
Strength
Push Jerk
Every 2:00 minutes x 4 sets
5 Push Jerks
– rest 20 seconds –
2 Split Jerks
Starting @ 62-65% of Push Jerk
increase to ~ 72-75%
Primary Obj: Push Jerk. Torso dips straight down, keeping feet no wider than shoulder width.
Secondary Obj: Split Jerk. Feel snappy and fast, achieve strong elbow lockouts – and not pressing elbows to lockout once you are in the receiving position
This is meant to be technical focus day with emphasis on positions and speed
Metcon
Metcon (AMRAP – Reps)
12:00 AMRAP
1 Round of “DT”
15/12 Cal Row
2 Rounds of “DT”
15/12 Cal Row
3 Rounds of “DT”
15/12 Cal Row
And so on…
Fitness: Roughly 60% of C&J
Performance: 115/ 75
Elite: 155/ 105
1 Round of “DT” = 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerk
Goal: 3 Rounds of DT and into the row or 4 rounds of DT
Score is Total Reps: *Each round of “DT” is 27 reps.
Primary Obj: The Barbell, clean consistent reps and cycling patterns.
Secondary Obj: Maintain the row @ 5k pace.
Cool Down
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 Child’s Pose
Extra work
Optional Accessories
3 Sets, For Quality
5-7 Weighted Stationary Bar Dips
16 Seesaw DB Z-Pr ess (8/arm)
:30-:4 0 Weighted Sorenson Hold w/scapular retracti on
B)
Zone 2 Work
40:00