Miramar Beach Strength and Conditioning – Crossfit
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 OR 2 Rounds
250/200m Row
20 Glute Bridges
:20/:20 SL Glute Bridge Hold
2 Wall Walks
10:00 CAP
PRIMER
Barbell Primer
Part A) 3 Rounds
10 Barbell RDLs
5 Hang Muscle Clean and Press
5 Front Squats
—
Add Loads
—
Part B) 3 Rounds
6 Deadlifts
4 Hang Power Clean and Push Jerk
2 Front Squats
**Practice cycling Hang Power Clean and Push Jerk
Metcon (Time)
For Time:
(Partner Barbell Conditioning)
12 Rounds Alternating w/partner
12 Deadlifts
9 Hang Power Clean and Push Jerk
6 Front Squats
Time Domain: 12:00-16:00
Time Cap: 20:00
Stimulus: Barbell Conditioning / Muscular Endurance and Stamina
Primary Objective: Unbroken Barbell Complex
Secondary Objective: Complex as fast as possible
Fitness: 75/ 55
Performance: 95/ 65
Elite: 135/ 95
Barbell Sub:
Same movements with DB’s
Cool Down
Coach Led Mobility session
1:00/1:00 Couch Stretch
1:00/1:00 Wall Figure 4 Stretc h
1:00/1:00 Scorpion Stretch
1:00/1:00 Pigeon Stretch
Extra work
3 Sets, For Quality:
:40 Forearm Weighted Plank
:20/:20 Copenhagen Plank
10-15 GHD Reverse Hyper Extension
Rest as needed between sets
Athletes choice on load
–
100 Behind the back barbell wrist curl s, complete within minimal sets