Call us: 850-614-0694 | CrossFit Miramar Beach
Call us: 850-614-0694 | CrossFit Miramar Beach

Friday

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