Miramar Beach Strength and Conditioning – Crossfit
Warm-up
(Band, BB)
:30 each side
General Warm Up:
Banded Tricep Stretch
Banded Pull apart + Pass Through
Banded Sots Press
Pigeon Stretch
Squat to standing toe touch
Cossack Squat
+
Specific Warm Up:
5 AMRAP OR 2 Sets
10 Banded Good Mornings
5 Pull up
5 Push Up
10Air Squats
5 Eccentric Chin Ups
(Jump up, and slowly come down)
5 BB Back rack Jumping Squats
Strength
Back Squat
Take 10:00
Build to a Heavy 5 rep Back Squat
then complete:
10:00 CAP
Every 3:00 x 3 sets
5 Back Squats @ 80% +
4 Seated Box Jumps to High Box
Percentage for the Back Squat is based off of your heavy 5 reps achieved prior to.
Metcon
Metcon (AMRAP – Rounds and Reps)
10:00 AMRAP
4 WBWeighted Strict Pull-Ups (20/14)
8 DB Deficit Push-Ups
12 Dual DB Front Squats
Fitness :
Strict Banded Pull-Ups
Band Assisted Push-Ups
KB Goblet Squats 35/26lb
Performance :
DB 35/25
Elite :
Strict C2B, Feet elevated Def. Push Up, 70/50 DBs
Primary Objective : Unbroken on each movement
Secondary Objective : Complete ~6 Rounds +/- 5-10 reps
Stimulus :
Muscular Endurance and Stamina
Move with purpose, but be sure to focus on the full range of motion and control through that range of motion. Strength is the name of the game today and we do so by maximizing time under tension.
Extra work
Recovery:
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00_ Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fold
1:00 Childs Pose
Optional Accessories
4 Sets
8/8 Birddog Ro w
10-1 2 Hip Bridge Dumbbell Pull-Ove r
10-12 Standing Dumbbell Chest Flys
Conditioning
Rowing
For Quality:
5000m
Broken into:
500m @ 5k+2 pace
200m @ Easy / Recovery
300m @ Sub 5k pace
The main focus for this workout is the 300m straight into the 500m @ 5k+2. We would like to see paces on the 300m to be closer to your 2k time rather than your 5k time. If you don’t know your splits or have a 5k time please base off efforts. The 200m can be easy as you want it to be, just don’t let go of the handle.
Extra Strength
Clean and Jerk
% of 1RM C&J
2 Sets:
1 Squat Clean +
2 Split Jerks @ 75%
2 Sets:
2 Squat Cleans +
1 Split Jerk @ 80%
3 Sets:
1 Squat Clean +
1 Split Jerk @ 82-85%
Rest as needed between sets
Cleans are NOT touch and go.
From sets 1-4 hold the required percentages, for the last 3 sets (sets 5-7) start at 82% and finish with your last set at 85% of your 1rm clean and jerk
Extra Skill Work
4 Sets:
7/5 Ring Muscle Ups
Rest: 45 seconds
4/3 Ring Muscle Ups
Rest: 90 seconds