Miramar Beach Strength and Conditioning – Crossfit

Warm-up

General Warm Up

(Roller, Band, barbell)

:30 each side

Roller Quads

Roller Hamstrings

Roller Low Back

Banded Good morning

Samson Stretch

10 Squat to Standing Toe Touch

+

Specific Warm Up

5 AMRAP

:30 Echo Bike

20 FAST Plate Hops

6-8 Strict Pull Ups

:30 Left Side Plank

:30 Right Side Plank

10:00 CAP

Skill

Movement Mechanics

2:00 Breaking down the movement

-Shoulder to overhead

-Bar facing Burpees

-Deadlift

-Box Jump w/ step down

8:00 Practice Intervals

4 Sets total

2:00 working on mechanics of each movement

10:00 CAP

Metcon

Metcon (AMRAP – Rounds and Reps)

In a Team of 2:

(Partners switch every 2 min)

2 AMRAP x 8Sets

(1:30WORK/ 1:30REST)

7 Shoulder to Overhead

7 Bar facing Burpees

7 Deadlifts

7 Box Jumps w/ Step down

24:00 CAP
DON’T HOLD BACK on each set, this is designed to challenge your ability to breathe and keep moving. Keep yourself to fast transitions.

Fitness: 75/ 55

Performance: 95/ 75

Elite: 135/ 95

Extra work

A)

Hang snatch (Above the knee)

3 x 2 @ 70%

B)

EMOM 5

1 Power Clean @ 70% of 1RM P.C.

C)

DB Coffin Press

4 x 10

D)

Echo Bike Intervals

5:00 EZ Pace

+

5 Sets

:30 WORK

:30 Rest

+

Rest 3-5:00

+

10:00 Max Cal Effort

E)

3 Sets

1:00 Front Plank

50/50′ Suitcase Carry

F)

10:00

Single Under/ Double Under Practice