Miramar Beach Strength and Conditioning – Crossfit

Warm Up

GENERAL WARM-UP:

2:00/2:00 MINUTES CALF FOAM ROLL

1:30/1:30 MINUTE SINGLE LEG CALF STRETCH

1:00/1:00 MINUTE BANDED FRONT RACK STRETCH

+

THEN COMPLETE:

3 SETS, FOR QUALITY:

30 LATERAL LINE HOPS

30 CALF PUMPS

10 SQUAT TO STAND TOE TOUCH

5 INCH WORMS

3 STRICT PULL-UPS (3 SECOND NEGATIVE EACH REP)

PRIMER:

SPEND 10:00 MINUTES

BUILDING TO GOAL WEIGHT FOR THRUSTER

THEN COMPLETE…

60 SECOND AMRAP @ 80-85%

3 BURPEE PULL-UPS

5 SHUTTLE RUNS (25/25FT)

+

REST: 60 SECONDS

+

75 SECOND AMRAP @ 85-90% (JUST BELOW GOAL PACE)

3 BURPEE PULL-UPS

5 SHUTTLE RUNS

DIRECTLY INTO..

1 SQUAT CLEAN THRUSTER @ 70%

REST: 40 SECONDS

1 SQUAT CLEAN THRUSTER @ 75%

REST: 40 SECONDS

1 SQUAT CLEAN THRUSTER @ 80%

REST/ BREAK (No Measure)

20:00-25:00

CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps)

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.

CrossFit Games Open 23.2A Scaled and Foundations (All Ages) (AMRAP – Reps)

Complete as many reps as possible in 15 minutes of:

5 burpees
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpees after each round.

CrossFit Games Open 23.2B (All Divisions/Ages)

Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)
To learn more about CrossFit Games Open 23.2B (All Divisions/Ages) click here

Recover/ Clean Up (No Measure)

39:00-50:00

Cool Down (No Measure)

50:00-60:00

Stretch/ Cool Down