Miramar Beach Strength and Conditioning – Crossfit

Warm-up

(Roller, Band)

:30 each side

General Warm Up:

Roller Forearms

Roller Lats

Banded Pull apart + Pass Through

Pec Stretch

5 Inch Worm

Roll Over to V-Sit

+

Specific Warm Up:

5 AMRAP

:30 Row OR 200m Run

20 Fast Plate Hops

10/10 Single Arm DB Upright Row

15 V-Ups

12:00 CAP

Strength

Bench Press

10 EMOM

2 @ 90%

20:00 CAP

()

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Sets

4 AMRAP

3 Wall Walks

3 Power Snatch

30 Double Unders OR :20 Effort

*Rest 2:00 Between Sets

16:00 CAP
Smooth pace to keep moving with a purpose, keep rest short and effort high!

Fitness: 75/55

Performance: 95/75

Elite: 135/95

Extra work

A)

Hang Snatch (Above the knee)

3 x 2 @ 75-80%

3 x 1 @ 80-85%

B)

EMOM 6

1-3: 1 Power Clean @ 83%

4-6: 1 Power Clean @ 85%

C)

“Technique Work”

Behind the neck (BTN) Split jerk +

BTN strict press in Jerk stance

5 x (2+5) @ Light weight

D)

DB Coffin Press

4 x 8

E)

Echo Bike Intervals

7 Sets

2:00 Effort @ Sustainable Pace

*Rest :30 Between Sets

F)

10:00 Effort

Double Crossover Practice

G)

3 Sets

10/10 Front Plank w/ Lateral Band Row

:40-1:00 Reverse Plank