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

:30 Hollow Hold

12:00 CAP

Strength

Power Clean (EMOM 5

3 Power Cleans @ 75%

*No touch & Go. ONLY Singles)

15:00 CAP

10:00 Warm Up

5:00 Workout

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Sets

3 AMRAP

15 Thrusters

15 Bar Facing Burpees

*Rest 2:00 Between Sets

13:00 CAP
Focus on fast rep speed with the Thrusters and Dial UP or DOWN the speed on burpees to control the speed of the workout

Fitness: 75/55

Performance: 95/75

Elite: 115/ 85

Extra work

A)

Hang Snatch (Above the knee)

3 x 1 @ 73%

B)

“Technique Work”

Behind the neck (BTN) Split jerk +

BTN strict press in Jerk stance

4 x (2+3) @ Light weight

C)

Bench Press

1 x 5 @ 65%

1 x 5 @ 70%

1 x 5 @ 75%

2 x 5 @ 77%

D)

DB Coffin Press

4 x 8

E)

Echo Bike Intervals

10 Sets

1:00 Effort @ Moderate to Hard Pace

1:00 EZ Recovery Pace

*NO REST Between Sets

F)

10:00 Effort

Double Crossover Practice

G)

3 Sets

1:00 Weighted Chinese Plank

:30/:30 Copenhagen Plank

10 Turkish Get Ups