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

()

()

()

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