Miramar Beach Strength and Conditioning – Crossfit
Warm-up
(Barbell, Roller, Medball)
“00:30 Each side”
Hamstring Roll
Quad Roll
Squat to standing toe touch
Lat Roll
Immediately into
2 Rounds
10 Cal Echo Bike
5 Burpee Box Step Over
5 BB Back Squat
5 BB Goodmorning
10 min CAP
Strength
Back Squat (4 sets)
6 @ 65%
6 @ 75%
3 @ 85%
2 @ 90%
20:00 CAP
Metcon
Metcon (Time)
Re-Test! (22 Aug)
15-12-9
Burpee Box Jump Over (30/ 24″)
Power Cleans OR Sandbag cleans (150/100)
15:00 CAP
JUST GO! Don’t hold back or pace anything, see what you got!
Fitness: 95/ 65
Performance: 135/ 95
Elite: 185/ 135
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Extra work
A)
Front Squat
5 @ 65%
4 @ 75%
2 x 4 @ 80%
B)
Power Snatch Waves
Every 3:00 x 4 Sets
1 x 3 @ 75%
1 x 2 @ 85%
1 x 1 @ 90%
(Every 3:00, 3/2/1 reps and then repeat)
B)
Row Intervals
6 Rounds
500m (2k pace)
Rest :30
(Rest 1:30 after 4th Round)
C)
Core
16 Alt EMOM
1) 15 Side Plank Hip Touch (Right)
2) 8-12 Hanging Leg Raise
3) 15 Side Plank Hip Touch (Left)
4) :40 Plank
D)
30-60:00
Zone 2 Training