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 Power cleans
5 Burpees
10:00 CAP
Strength
Snatch Balance
Snatch Balance +
Overhead Squat w/ 3s Descent
3 Sets x (3+1) @ 87% 1RM Snatch Bal.
2 Sets x (1+1) @ 90-95%
15:00 CAP
Metcon
Metcon RE-TEST (14 DEC 2021) (AMRAP – Reps)
AMRAP
2-2-2-3
6 Power Clean (:20-:30)
Echo Bike Calories (:30-:45)
MAX Reps Toes to Bar (must begin with :40-:45 remaining)
(Target per set 10-25 reps)
*1min Rest Between AMRAPs
FLOW:
2:00 WORK/ 1:00 REST
2:00 WORK/ 1:00 REST
2:00 WORK/ 1:00 REST
3:00 WORK
Fitness- 95/65, 9/6 Cal Echo
Performance- 135/95, 12/9 Cal Echo
Elite- 185/135, 15/12 cal Echo
TTB Sub:
Knee to Elbow
V-Up
Ab Mat Sit Up
Echo Sub:
250/200m Row
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 12
B)
Empty BB Bicep Curls
Accumulate 100 Reps
C)
Push Press
2 @ 75%
2 @ 80%
2 @ 85%
2 x 2 @ 90%
2 x 2 @ 93%
D)
Echo Bike Intervals
4:00 WORK
1:00 REST
+
4:00 WORK
2:00 REST
+
4:00 WORK
3:00 REST
+
4:00 WORK
E)
Legless Rope Climb
10 x 1
*Starting from seated position