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 BB Deadlifts
5 Push Ups
5 Air Squats
10:00 CAP
Strength
Snatch Balance
Snatch Balance +
Overhead Squat w/ 3s Descent
3 Sets x (3+1) @ 85% 1RM Snatch Bal.
2 Sets x (1+1) @ 90%
15:00 CAP
Metcon
Metcon (AMRAP – Reps)
RE-TEST (06/07/2022)
2-2-2-3 Min of WORK
15 Deadlift @ 45% 1RM DL
15/12 Echo Bike
Max Ring Dips
1:00 Rest Between Rounds
Score is total Ring Dips/RMU across the workout
*Workout Flow
2:00 WORK/ 1:00 REST
2:00 WORK/ 1:00 REST
2:00 WORK/ 1:00 REST
3:00 WORK/ 1:00 REST
12:00 CAP
Fitness: Banded Ring Dips
Performance: Ring Dips
Elite: Ring Muscle Ups
Echo bike Sub:
Row 21/16 cal
Run 200m
C2Bike/ Ski 21/16 cal
Pick a pace YOU can continuously move with, pace in a way that will allow you to move at a continuous rate just below red-line.
Goal: To get similar # of reps across all sets
Extra work
A)
Seated DB Overhead Press
4 x 10
B)
Empty BB Bicep Curls
Accumulate 100 Reps
C)
Push Press
3 @ 75%
3 @ 80%
3 @ 85%
2 x 3 @ 90%
D)
Echo Bike Intervals
4 Sets
(4 x 2:00 WORK/ 1:00 REST)
*Rest 2:00 Between Sets