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
5 Inch Worm
Roll Over to V-Sit
+
Specific Warm Up:
5 AMRAP
:30 Row OR 200m Run
20 Fast Plate Hops
10/10 Single Arm DB Upright Row
15 V-Ups
12:00 CAP
Strength
Bench Press
12 EMOM
2 @ 85%
20:00 CAP
()
Metcon
Metcon (AMRAP – Reps)
3 Sets
4 AMRAP
21 DBL DB Power Cleans (50/35)
15 Burpees
9 DBL Front Rack Squats
AMRAP Shuttle Runs
*Rest 2:00 Between Sets
**Score is # of Shuttle Runs
25′ Down & 25′ Back = 1 Rep
16:00 CAP
Smooth pace to keep moving with a purpose, keep rest short and effort high!
Fitness: 25/ 15
Performance: 35/ 25
Elite: 50/35
Extra work
A)
Hang Snatch (Above the knee)
3 x 2 @ 73-78%
3 x 1 @ 78-82%
B)
EMOM 5
1 Power Clean @ 80%
C)
“Technique Work”
Behind the neck (BTN) Split jerk +
BTN strict press in Jerk stance
5 x (2+5) @ Light weight
D)
DB Coffin Press
4 x 12
E)
Echo Bike Intervals
8 Sets
1:45 Effort @ Sustainable Pace
*Rest :30 Between Sets
F)
10:00 Effort
Triple Under OR Double Crossover Practice
G)
1:00 Side Plank (L)
1:00 Side Plank (R)
1:00 Front Plank