Miramar Beach Strength and Conditioning – Crossfit
Warm-up
(Roller, Band, barbell)
:30 each side
Banded Tricep stretch
Banded Good morning
10 Banded Pull apart + 10 Banded Pass Through
10 Banded Sots Press
Lat Roll
Low back roll
+
2 Rounds
:30 Machine OR 200m Run
10 Snatch Grip Deadlifts
10 Hang Snatch grip high pulls
10 Squat Snatch
10:00 CAP
Strength
Squat Snatch
Work up to NEW 1RM!
This is PR week!
Gradually increase in weight and place extreme focus on the drive upward with the legs achieving full extension and solid receiving position!
1×1 @ 100%+
20:00 CAP
Metcon
Metcon (3 Rounds for time)
3 Rounds
200m Run
21 Toes to Bar OR V-Up
15 Alt. Pistol Squats
9 Strict Handstand Push Ups
15:00 CAP
Running Sub:
21 Cal Row/ C2Bike/ Ski
15 Cal Echo Bike
Toe to bar Sub:
V-Up 1:1
GHD 1:1
Knee to elbow 1:1
Ab mat sit up 1:2
Pistol Sub:
Banded Pistols
Box Pistols
Cossack Squats
Air Squats 1:2
Strict HSPU Sub:
Kipping HSPU 1:1
DB Z-Press 1:1
Feet elevated Box HSPU
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Extra work
A)
Back Squat
1 x 4 @ 71%
3 x 4 @ 76%
B)
Front Squat
5 @ 60%
5 @ 65%
2 x 5 @ 70%
C)
Clean & Jerk
1 @ 79%
1 @ 84%
2 x 1 @ 90%
D)
BB Bent over row
4 x 10
E)
DB Curl
4 x 10
F)
Accumulate 2:00 L-Sit Hold