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

3 @ 65%

2 @ 70%

2 @ 75%

3 x 1 @ 80%

2 @ 65%

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)

AMRAP 2-2-2-3

15/12 Cal Row OR :45 Effort

10 Burpee Box Jump Over (24/20″) OR :45

Max HEAVY DB Snatch

1:00 rest BTW sets

*Choose a DB weight that is heavier than normal

**Score is # of DB Snatches
Hold a consistent pace throughout the time! You have this! You can do this!

Bigger Class Sizes:

Stagger start time by 1:00

Row Sub:

11/8 Cal Echo

15/12 Ski/ C2 Bike

BBJO Sub:

Burpee Box Step Over 1:1

Down Up Step Over 1:1

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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

2000m @ 5k Pace

Rest 1:30

+

3 Sets

500m @ 2k Pace

Rest :45

D)

DB Strict Press

3 x 10/10

+

Banded Tricep Pushdown

3 x 15

E)

Tabata

Hollow Hold