Miramar Beach Strength and Conditioning – Crossfit
Warm-up
3 Rounds, Each Station
:45 seconds on : 15 seconds off
Station 1 : Alternating Crossbody Dumbbell Muscle Snat ch, Light Load
Station 2: Banded Pull apar t
Station 3: Inchworm Push-Ups
Station 4: Wall Sit
Skill Work
Shoulder Stand Play Time
Tuck Shoulder Stand on Rings
Tuck to Tuck Shoulder Stand on Parallel Bars
Box Shoulder Stand Balance
Spend 15:00 Working on Shoulder Balance Drills and getting athletes to spend some time here working on positions
Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP
12 Hang Power Snatch 75/55lb
12 Handstand Push-Ups
36 Double Unders
Fitness:
45/35#, Strict Press, 48 Singles
Performance:
Pike Box HSPU, 24 DU
Elite: As Written
Stimulus: Shoulder Stamina / Anaerobic Threshold
Primary Objective: Complete 6+ Rounds
Secondary Objective: Unbroken smooth cycling reps of hang power snatch
Cool Down
10/10 Side Lying Thoracic Rotatio n
10 Thoracic Extension with Foam Roller
1:00/1:00 Scorpion Stretc h
:30/:30 Thread the Needle Stretc h
Optional Accessory Machine Work
3 Sets, For Quality
8 Inchworm Toe Slid es
15 Pike Up s
:30 Hollow Rocks