Miramar Beach Strength and Conditioning – Crossfit

Warm-up

(Roller, Band, barbell)

:30 each side

“General Warm Up”

Banded Tricep stretch

Banded Good morning

10 Banded Pull apart + 10 Banded Pass Through

Lat Roll

Low back roll

+

“Specific Warm Up”

5 AMRAP

:30 Machine OR 200m Run

5 BB Deadlifts + High Pull

5 BB power cleans

5 BB Thrusters

5 Pull Ups

3 Inch Worms

10:00 CAP

Strength

Power Clean

3 position Power Clean

*Above the knee + Below the knee + Floor

4 Sets @ 80-85%

15:00 Cap

Metcon

Metcon (4 Rounds for time)

4 Rounds

*Each Round is for Time

15 Thrusters

15 Wall Ball (20/14)

5 Wall Walks

*Rest 1:00 Between Each Round

15:00 cap
Fitness: 75/55, 10 Reps Across

Performance: 95/65, 12 Reps Across

Elite: 115/80, WB 30/20

Wall Walk Sub:

Inch Worm 1:1

Box Wall Walk 1:1

(Feet on Box, Walk hands back and forth)

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Extra work

A)

4 Sets

High Hang Power Snatch + Power Snatch

4 x (2+1) @ 70-75%

B)

Snatch Balance +

Overhead Squat w/ 3s descent

3 x (3+1) @ 83%

1 x (1+1) @ 85%

C)

Strict Press

4 @ 77%

4 @ 80%

4 @ 82%

2×4 @ 85%

D)

Echo Bike Intervals

6 Sets:

15/12 Cal @ Medium Pace

15/12 Cal @ SPRINT

15/12 Cal @ EZ Pace

*No Rest Between Sets