Miramar Beach Strength and Conditioning – Crossfit

Warm-up

(Roller, Band, Dumbbell)

:30 each side

General Warm Up:

Roller Hamstrings

Roller Quads

Pigeon Stretch

Knight to hamstring Stretch

Squat to standing toe touch

Cossack Squat

+

Specific Warm Up:

5 AMRAP

:30 Row OR 200m Run

10 Jumping Air Squats

10/10 Single Arm DB high pulls

:20 Hanging L-Sit Hold OR Hollow Hold

12:00 CAP

Strength

Back Squat

3 x 5 @ 65%

2 x 5 @ 70%

20:00 CAP

Metcon

Metcon (AMRAP – Reps)

2-2-2-3

*Burpee over bar

20 Jumping Air Squats

Max reps of Barbell front rack lunges

+

Rest 1:00 between sets

12:00 CAP

*Score is accumulated Lunges
Every Set should be fast with max effort. Keeping moving during the rest period and focus on your breathing.

Fitness:10 Burpee, 45/35#

Performance:12 Burpee, 75/65#

Elite:15 Burpee, 95/65#

Burpee Over Bar Sub:

Burpee Step Over

Down Ups Step Over

Jumping Air Squat Sub:

Air Squat

Box Squat

Front Rack Lunges:

DB Lunges Front Rack

DB Lunges Farmers Carry

Body-weight Lunges

Extra work

A)

Hang Snatch (Below the knee) +

Overhead Squat (3s Descent) +

Snatch (1s Pause in receipt) +

Snatch

3 x (1+1+1+1) @ 68% of 1RM Snatch

B)

Snatch

2 Rounds

2 @ 70%

1 @ 73%

1 @ 75%

Rest 1:00 Between Each Set

C)

Snatch Halting Deadlift + 2 Snatch Pull

1+2 @ 85%

D)

Row Intervals

6 Sets:

500m

Rest 1:30

250m

Rest 0:45

125m (Damper high setting)

*Rest 2:00

D)

DB Rear Delt Fly

4 x 15

E)

Side Planks

4 x 1:00/ 1:00

F)

BB Hip Thrust

4 x 10

G)

Strict Pull Ups

4 x Max Reps