Miramar Beach Strength and Conditioning – Crossfit

Warm-up

(Roller, Band, barbell)

:30 each side

“General Warm Up”

Banded Tricep stretch

10 Banded Pull apart +

10 Banded Pass Through

Lat Roll

Low back roll + T-Spine w/ BB

Squat to Standing Toe Touch

+

“Specific Warm Up”

5 AMRAP

:30 Machine OR 200m Run

5 BB Snatch Balance

5 BB Overhead Squats

5 Pull Ups

5 Push Ups

5 Air Squats

10:00 CAP

Strength

Snatch Balance

Snatch Balance +

Overhead Squat w/ 3s Descent

3 Sets x (1+1) @ 70% 1RM Snatch Bal.

15:00 CAP

Metcon (AMRAP – Rounds and Reps)

4 Rounds

(3:00 WORK/ 1:00 REST)

400m Run OR 2:00 Effort

AMRAP “Cindy” remaining time

*1 Round of CINDY =

5 Pull Up

10 Push Up

15 Air Squats

16:00 cap
Fitness: Banded Pull Ups/ Ring Rows

Performance: Pull Ups

Elite: Chest to Bar Pull Ups

Run Sub:

800m C2 Bike

Row/ Ski 40 cal

Echo Bike 30 cal

()

()

Metcon

Extra work

A)

3 Sets

High Hang Power Snatch + Power Snatch

3 x (1+1) @ 70%

B)

3 Position Power Clean

3 Sets @ 70%

*Above the knee + Below the knee + Floor

C)

Push Press

5 @ 70%

3 x 5 @ 75%

5 @ 80%

D)

Echo Bike Intervals

3 Sets:

Tabata

*4:00 Rest Between Sets