Call us: 850-614-0694 | CrossFit Miramar Beach
Call us: 850-614-0694 | CrossFit Miramar Beach

Teamwork makes the Dream work!

Miramar Beach Strength and Conditioning – Crossfit

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

Metcon (Time)

For Time

10 Rounds

15 V-Ups

15 Box Jumps 24/20”

15 American Kettlebell Swings 53/35lb

*To be completed with partner in leap frog pattern, alternating movements

Time Domain : 15:00-20:00

Time Cap : 25:00

Focus is on unbroken movements and quick cycle speed of each movement.

Stimulus : High Intensity Short Burst Efforts / Aerobic Stamina / Posterior Chain
Fitness:

15 Abmat Sit-Ups

Performance:

15 Medball Weighted Sit-Ups

Elite :

As Written

Core Finisher

3 Sets, For Quality

:20 Weighted Hollow Hold

Rest 20 seconds

::30/:30 Side Plank

Rest 20 seconds

:40 Weighted Forearm Plank

Rest 60 seconds

Cool Down

Coach Led Mobility session

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch

Strength

Deadlift (Volume Session)

Every 2:00 minutes for 10:00 minutes

10 TnG Reps

Choice on Loads

Weightlifting: Part A

Part A.

Power Snatch

For Quality:

9 reps @ 65%

Rest: 90 seconds

7 reps @ 70%

Rest: 90 seconds

5 reps @ 75%

Rest: 90 seconds

5 reps @ 80%

This is not touch and go, percentages are based on your 1rm power snatch. Take a minimum of 2-3 seconds between each rep.

Weightlifting: Part B

Part B.

Snatch Pull w/hold below knee

Every 90 seconds, 5 sets, complete the following:

1 Snatch Pull + 1 Pull with a pause below knee, holding for 2 seconds, finish pull + 1 Snatch Pull

Focus on position, we would like you to keep knees pushed out and back, shoulders over the bar, maintain close bar path

Holding 90% of 1rm Squat Snatch

Use straps if you have them.

Extra Skill Conditioning

Bike Erg

5:00 EZ Spin @ ~60% FTP

2:00 @ 80-85% FTP

1:00 EZ Spin @ 60% FTP

1:00 @ 90-95% FTP

1:00 EZ Spin @ 60% FTP

:30@ 100-105% FTP

:30 EZ Spin @ 60% FTP

:30@ 110%+

R:2:00

Main Set

2 Sets

8:00 minutes @ 90-100% FTP

R:2:00

4:00 minutes @ 105-110% FTP

R:2:00

2:00 minutes @ 125%+ FTP

R: 2:00

Previous PostNext Post