Miramar Beach Strength and Conditioning – Crossfit

Metcon

Warm-up

(Roller, light pair of change plates)

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)

3 Sets, For Quality

5/5 World’s Greatest Stretch

10 Squat to standing toe touch

12 Prone Y Raises , Light Load

5 Yoga Push-Ups

10:00 CAP

Metcon (AMRAP – Reps)

20:00 AMRAP

(With a partner)

20 Bench Press 135/95lb, (61/43kg)

15/11 Cal Echo Bike

100ft Kettlebell Farmers Carry

Work must be split evenly.
Fitness:

Echo Cal: 13/10

KB: 35/16

Performance:

KB: 53/35

Elite :

KB: 70/53

Primary Objective: sets of 10 reps or greater on the bench press

Secondary Objective : Sub 2:30/round

Echo Bike Sub:

18/15 Cal Row

Finisher

Finisher / Accessories

5 Sets, For Quality:

10/10 Side Plank Hip Drops

10 Dumbbell Hex Press

12 Dual Dumbbell Skull Crushers, Moderate Load

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

A)

Power Snatch

1 x 3 @ 65%

2 x 3 @ 70%

3 x 2 @ 75%

2 x 2 @ 80%

1 x 3 @ 65%

Rest as needed between sets

Percentages are based on your 1rm power snatch

B1)

8 minute EMOM

5 Banded Strict Press @ 40% (red bands)

Percentage today is based off of your 1 rep max Strict Press

Rest 5:00 minutes

B2)

8 minute EMOM

3 Banded Deadlift @ 50% (green bands)

Percentage today is based off of your 1 rep max Deadlift

Extra Skill Conditioning

5 Rounds, For Time:

6 Box Jump Overs, 30/24″

12 Dual Kettlebell Shoulder To Overhead, 24/16kg

18 GHD Sit-Ups

Time Cap: 12 minutes

Primary Objective: Complete the 5 rounds under the 12 minute cap

Secondary Objective: GHD Speed Cadence

Stimulus: Shoulder Stamina / Chipper style approach