Miramar Beach Strength and Conditioning – Crossfit

Warm-up

(Roller, Band)

:30 each side

General Warm Up:

Roller Forearms

Roller Lats

Banded Pull apart + Pass Through

Pec Stretch

10 Inch Worm

Roll Over to V-Sit

+

Specific Warm Up:

5 AMRAP

:30 Row OR 200m Run

20 Banded Glute Bridges

4 Inch Worms

15/15 Side Blank Hip Touch

12:00 CAP

Strength

Bench Press

14 EMOM

2 @ 80%

20:00 CAP

()

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Sets

4 AMRAP

20 Wall Balls

12/9 Cal Ski

*Rest 2:00 Between Sets

16:00 CAP
Smooth pace to keep moving with a purpose, keep rest short and effort high!

Fitness: 14/ 10

Performance: 20/14

Elite: 30/20

Ski Sub:

Row/ Bike Erg Cal

12/9 Cal

Echo:

8/6 Cal

Extra work

A)

Hang Snatch (Above the knee)

3 x 2 @ 70-75%

3 x 1 @ 75-80%

B)

EMOM 5

1 Power Clean @ 75%

C)

“Technique Work”

Behind the neck (BTN) Split jerk +

BTN strict press in Jerk stance

5 x (2+7) @ Light weight

D)

DB Coffin Press

4 x 12

E)

Echo Bike Intervals

12 Sets

1:30 Effort @ Sustainable Pace

*Rest :30 Between Sets

F)

5:00 Effort

Unbroken Single Unders

G)

:30/ :30 Side Plank Knee Tuck

1:00 Sorenson Hold