Miramar Beach Strength and Conditioning – Crossfit

Warm-up

General Warm Up

(Hip Band, Resistance Band, KB)

:30 each side

Banded Tricep stretch

10 Banded Pull apart + Pass Through

Scorpion Stretch

5 Inch worm + Push Up

10 Roll Over + V-Sit

10 Burpees

+

Specific Warm Up

5 AMRAP

100m Run

10 Banded Air Squats

25′ High Knees

25′ Butt Kicks

5/5 Upside down KB Shoulder Press

10:00 CAP

Skill

Running Mechanics/ Pacing

2:00 Breaking down the movement

-Foot placement

-Body positioning

-Hand/ Arms placement

-Breathing

-Practice Intervals-

800m Warm Up

1-2 Sets total (Based on time)

600m @ Mile Pace

1:00 Rest (After last person)

300m @ Mile Pace

100m Sprint

200m @ Recovery Pace (EZ Jog/ Walk)

Rest 2:00 Between Sets

20:00 CAP

Running Sub:

Echo Bike:

45/30 Cal

Rest 1:00

23/15 Cal

7/5 Cal SPRINT

14/10 Cal Recovery

Rest 2:00

()

Metcon

Metcon (Time)

6 Sets

5 Pull Up Variation

15 Handstand Push Ups

Rest 1-2:00 Between Sets

18:00 CAP
Fitness/Performance:

10 Strict Pull Ups + 10 Ring Dip

Elite: Ring Muscle Ups

HSPU Sub:

DB-Z Press 1:1

Plyo Box Handstand Push Up 1:1

Pike Push Up 1:1

Extra work

A)

Strict Press

5 @ 70%

5 @ 75%

5 @ 80%

5 @ 82%

5 @ 85%

B)

Incline Bench Press

4 x 10

C)

DB Curl + Overhead Press

4 x 8/8

D)

DB Fish Hook Hold

3 x 1:00 Hold

E)

Forearm Supported Wrist Extension

3 x 20/20 (Light)

F)

Zone 2 Heart Rate Training

30-60min