Miramar Beach Strength and Conditioning – Crossfit

Metcon

Warm-up

(Roller, Rower, DB)

General Warm Up

(:30 each Side)

Roller Hamstrings

Roller Quads

Low Back

Inch Worm

Blackburn shoulder Warm Up

Roll Over to V-Sit

+

Specific Warm up

5 AMRAP (For Quality)

5x (5se c Up Dog to 5sec Down D og)

8 /8 B-Stance KB Deadl ift

:20 Tuck L-Hang

10 Alternating V-Ups

10:00 CAP

Metcon (AMRAP – Reps)

YOU GO/ I GO

For Reps, With Partner

3 Sets x 3:00 AMRAP

10 Deadlifts

10 Lateral Stick Jump Overs 24/20”

10 Toe to Bar

3:00 rest between sets

Score: Total Reps in Team

SingleVersion:

No Change to Set Up
Fitness:

DL: 135/95, Lat. Line Hops, Sit Ups

Performance:

DL: 185/125, Knee to Elbow

Elite :

DL: 225/155lb

Primary Objective: Complete ~2 Rounds per set

Secondary Objective : Unbroken sets across

Stimulus: Posterior Chain Stamina / Grip

Finisher

Core/Posterior Finisher

4 Sets, For Quality:

100m Farmers Carry, moderate load kettlebells, 32-24/20-16kg

16 Seesaw KB Rows

1:00 Weighted Plank

:30/:30 Side Plank

Cool Down

Coach Led Mobility session

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

Extra Strength

Weightlifting

Power Snatch (waves format):

4 Sets:

3 @ 75%

2 @ 80%

1 @ 85,87,90,85%

Touch and go

A set is considered of 3-2-1 reps.

Rest :30 between intervals

Rest 3:00between sets

Extra Skill Conditioning

9 EMOM Alt.

Min 1: 10 AltDBSquatSnatches, 70/50lb

Min 2: 15 GHD

Min 3: 5 Wall Walks onto plates

*Athletes choice on deficit

Rest 3:00

9 EMOM Alt.

Min 1: 8 Alt DBPower Snatches, 100/70lb

Min 2: 15 Toes to Bar

Min 3: 1 Wall Walk + 5 Wall Facing Handstand Push Ups with Deficit

*Athletes choice on deficit