Miramar Beach Strength and Conditioning – Crossfit
Warm-up
(Roller, Band, barbell)
:30 each side
Banded Lat Stretch
Wall Tricep stretch
10 Banded Pull apart + 10 Banded Pass Through
10 Banded Sots Press
T-Spine + Roller Stretch
Cossack Squat
+
2 Rounds
:30 Machine OR 200m Run
10 Snatch Grip Deadlifts
10 Hang Snatch grip high pulls
10 Squat Snatch
10:00 CAP
Strength
Snatch Complex (15:00 CAP)
Hang Snatch (Below the knee) + Overhead Squat (3s Descent) + Snatch (Pause in receipt) + Snatch
3 x (1+2+1+1) @ 68% of 1RM Snatch
Metcon
Metcon (AMRAP – Rounds and Reps)
3 SETS
1 AMRAP
1 Legless OR Regular Rope Climb
Line Facing Burpees (Self cap at :20 remaining)
AMRAP Dual DB P.C. & J
+
Rest 2:00
+
1:30 AMRAP
2 Rope Climb
15 Toes to Bar
AMRAP Dual DB Front Rack Lunges
+
Rest 2:00
19:30 CAP
This is an ALL OUT SPRINT! Scale the movements/ reps as needed to hit the finishing amrap of each workout with at least :20 remaining.
Fitness: 35/20, 8 Burpees
Performance: 50/35, 12 Burpees
Elite: 70/50, 16 Burpees
Rope Climb Sub:
Strict Chin Up + Knee to elbow
1:3+3
Rope Sit to Stand 1:2
T2B Sub:
Knee to Elbow 1:1
V-Up 1:1
GHD Sit Up 1:1
Ab Mat Sit Up 1:2
Lunge Sub:
Air Squat 1:2
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Extra work
A)
Snatch
3 Rounds
2 @ 77%
1 @ 80%
1 @ 83%
Rest 1:00 Between Each Set
B)
Snatch Halting Deadlift + 2 Snatch Pull
1+2 @ 90%
C)
Row Intervals
5 Sets
1000m
Rest 1:40 Between Sets
C)
Back Squat
2×4 @ 75%
4 @ 77%
4 @ 80%
4 @ 82%
4 @ 85%
D)
Strict Pull Up
4 x Max Reps
E)
Side Planks
4 x :45/ :45