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