Miramar Beach Strength and Conditioning – Crossfit

Warm-up

(Roller, Band, barbell)

:30 each side

Banded Tricep stretch

Banded Good morning

10 Banded Pull apart + 10 Banded Pass Through

10 Banded Sots Press

Lat Roll

Low back roll

+

2 Rounds

:30 Machine OR 200m Run

10 Snatch Grip Deadlifts

10 Hang Snatch grip high pulls

10 Squat Snatch

10:00 CAP

Strength

Squat Snatch

2 x 2 @ 75-77%

2 @ 80%

4 x 1 @ 83%

20:00 CAP

Ensure you’re making reps that you are proud of! For any misses, Stay at that weight. After 2 misses, drop the weight and focus on form! Finish this sesion feeling proud of your effort you;ve been putting forth

Metcon

Metcon (AMRAP – Reps)

4 Sets (2:00 WORK/ 1:00 REST)

15 Deadlift @ 45% of 1RM DL

15/12 Cal Echo Bike OR 1:00 Effort

Max Toes to Bar in remaining Time

11:00 CAP
Hold a consistent pace throughout the time! You have this! You can do this!

Bigger Class Sizes:

Stagger start time by 1:00

Echo Bike Sub:

21/15 Cal Row/ Ski/ C2 Bike

TTB Sub:

Knee to elbow 1:1

GHD 1:1

V-Up 1:1

Ab Mat Sit Up 1:2

Extra work

A)

Ring Muscle Up Progression

3 Sets

:30 Ring Supported Hold

10 Ring Kip Swings

B)

Ring Muscle Up

5 Sets

2 Kip Swing +

1-3 RMU +

:10 RingSupported Hold

C)

Row Intervals

1500m @ 5k Pace

Rest 1:00

250m @ 1k Pace

Rest :30

250m @ 1k Pace

Rest 2:00

1000m @ 5k Pace

Rest :45

250m @ 1k Pace

Rest :45

250m @ 1k Pace

D)

DB Strict Press

3 x 10/10

+

Banded Tricep Pushdown

3 x 15

E)

Tabata

Hollow Hold