Miramar Beach Strength and Conditioning – Crossfit
Warm-up
General Warm Up
(Band)
:30 each side
Banded Lat Stretch
Wall Tricep stretch
10 Banded Pull apart + 10 Pass Through
10 Cossack Squat
10 Squat to Standing Toe Touch
1:00 90/90 Stretch
+
Specific Warm Up
5 AMRAP
:30 Cal Ski
5 Box Jumps
5 Wall Balls
:20 Hollow Hold
10:00 CAP
Skill
Straight Leg Vertical Box Jump
*We’re looking for max vertical extension during the jump and having straight legs/ landing softly on top of the box.
10:00 CAP
()
Metcon
Metcon (Time)
In a Team of 2:
20 AMRAP
30 Wall Ball
12 Burpee Box Jump Overs (24/20″)
*Single Option: Shadow a team and perform the set as partner 1 does
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- 20 Reps, 14/10# WB
Performance- 25 Reps, 20/14 WB
Elite- 30/20# WB @ 10′
Extra work
A)
3 position Snatch
(Above the knee + Below the knee +
Floor w/ 3s pause in receiving position)
3 x (1+1+1) @ 60%
B)
Snatch EMOM 5
1 Snatch @ 73%
C)
Snatch Deadlift
3 x 3 @ 85%
D)
Row
5K Row Time Trial
E)
Back Squat
2×3 @ 65%
2×3 @ 70%
2×3 @ 75%
2×3 @ 77%
2×3 @ 80%
F)
Single Leg Reverse Hyper
4 x 10/10
G)
3 Sets
30 GHD
*Rest 1:00 between sets