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
-:30 Cardio Choice
-50ft Dual KBFront Rack Carry + 50ft
Kettlebell Crossbody High/Low Carry
-12 Dual KB Sumo Deadlift, light/moderate load
-:20-30sWall Facing Handstand Hold
Strength
Sumo Deadlift
Superset
Every 3:00 for 15:00
5 Dead-stop Sumo Deadlifts @ 65-70%
+
5-7 Wall Facing Handstand Push-Ups
Wall Facing HSPU Sub:
WF HSPU Static Hold :20
Metcon
Metcon (Checkmark)
12:00 EMOM
min 1: 15 DB Thrusters
min 2: 15 V-Ups
min 3: 15 American KBS
Fitness :
DB: 25/15/ Ab Mat SU/ KB: 44/26lb
Performance :
DB 35/25/ KB 44/26lb
Elite :
DB: 50/35/ GHD Sit Ups/ KB: 53/35lb
Primary Objective : Unbroken on each movement
Secondary Objective : Complete the working sets in fastest possible time / rep speed and cadence.
Stimulus :
Contraction Speed / Shoulder + Midline Burner
Extra work
Recovery:
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Str etch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose
Optional Accessories
3 Sets, For Quality
10/10 Front Rack Bulgarian Split Squa t
1 6 Seesaw DB Z-Pre ss (8/8)
Conditioning
Running Intervals
Part A.
2 Sets:
1000m @ 5k pace
300m @ Active jog
1000m @ 5k pace
300m @ Active recovery jog
Rest 3:00 minutes between sets
Pace: 1000m at 5K pace / 300m at Zone 2 or RPE 5/10
(Rest 4:00 minutes)
Part B.
4 x 350m
Pace: 800m
Full Recoveries, rest more than 2:30 between each interval
Extra Strength
Snatch
For Quality:
2 Sets:
5 Power Snatches + 5 Squat Snatches
Rest 2:00 minutes
4 Power Snatches + 4 Squat Snatches
Rest 2:00 minutes
3 Power Snatches + 3 Squat Snatches
Rest until fully recovered and repeat for an entire second set
Either touch and go or singles.
Percentages:
Set 1:
70-75-80% of 1rm Power Snatch
Set 2:
72-77-82% of 1rm Power Snatch