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%

2 @ 80%

1 @ 85%

1 @ 90%

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 – Rounds and Reps)

12 AMRAP

20/15 Cal Row OR 1:00 Effort

15 Burpee Pull up

10/8 Cal Echo BikeOR 1:00 Effort

15 Squat Snatch @ 55%
Hold a consistent pace throughout the time! You have this! You can do this!

Bigger Class Sizes:

Stagger Row and Echo Bike

Extra work

A)

Ring Muscle Up Progression

3 Sets

:30 Supported Hold

10 Ring Kip Swings

B)

Ring Muscle Up

5 EMOM

3-6 Ring Muscle Ups

C)

Strict Press

4 x 3 @ 80%

D)

Row Intervals

6 Sets:

1:30 Effort @ 1-2k Pace

2:30 Effort @ 10k Pace

*No Rest Between Sets

E)

DB Strict Press

+

Banded Tricep Pushdown

3 x 10

F)

Tabata

Russian Twist