Miramar Beach Strength and Conditioning – Crossfit

Warm-up

2-3 Sets, For Quality:

1:00 Cardio Choice

5 Inch Worm Push-Ups

10 Dual DBDeadlifts, Light-Mod

10 Dual DB Push Press

:20 Glute Bridge

10 Alternating Bird-Dogs

Strength

Deadlift

Take 15:00 to Establish a 3RM

Metcon

Metcon (AMRAP – Reps)

12:00 EMOM

min 1: 8 Deadlifts @ 65% of Established 3RM

min 2: 8 Box Jumps 30/24”

min 3: Max Strict Handstand Push-Ups

min 4: Rest

Score: Handstand push ups
Fitness: 10 Squat Jumps, DB Z-Press

Performance: 24/20″, Box Pike HSPU

Elite: As Written

Primary Obj : Maintain sets of 5+ unbroken on the Strict Handstand Push-Ups

Secondary Obj : Maintain smooth controlled tempo on deadlifts.

Cool Down

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 Work

A)

5 Sets, For Quality:

5/5 SA KB Push Press , heavy

10 Barbell Bent Over Row , moderate

10 Weighted Ghd Hip Extensions

B)

3 Sets for Quality

20 Alt DB Bicep Curls

20/20 CopenhagenHold

10-15 Reverse Hyper

Swimming

Warm Up:

2 Sets:

100m Swim w/fins

100m Backstroke Kick w/kick-board & fins

Main:

2 Sets:

EMOM 4 minutes:

50m Freestyle

@05:00 minute

100m Freestyle

*500m pace

@08:00 minute

EMOM 4 minutes:

50m Freestyle

*Fast pace

@14:00 minute

Restart