Miramar Beach Strength and Conditioning – Crossfit
Warm-up
General Warm Up
(Hip Band, Resistance Band, DB)
:30 each side
Banded Tricep stretch
10 Banded Pull apart + Pass Through
Scorpion Stretch
6 Perfect Stretch
10 Roll Over + V-Sit
10 Squat to Standing Toe Touch
+
Specific Warm Up
5 AMRAP
15/12 Cal Row OR :30 Effort
20 Banded Glute Bridge
6-8 Strict Chin Up
15/15 Side Plank Rotations (Light DB)
10:00 CAP
Skill
Running Mechanics/ Pacing
2:00 Breaking down the movement
-Foot placement
-Body positioning
-Hand/ Arms placement
-Breathing
-Practice Intervals-
400m Warm Up
3-5 Sets total (Based on time)
200m @ Mile Pace
200m @ Recovery Pace (EZ Jog/ Walk)
*No Rest Between Sets
20:00 CAP
Running Sub:
250/200m Rowing/ Ski
15/10 Cal Echo Bike
400m C2Bike
()
Metcon
Metcon (AMRAP – Reps)
12 EMOM (Alternating)
1) Strict Handstand Push Ups
2) Chest To Bar
Fitness: Max Kipping HSPU, Max Pull Ups
Performance: Max Unbroken SHSPU/ C2B
Elite: 11 SHSPU, 15 C2B
HSPU Sub:
DB-Z Press 1:1
Plyo Box Handstand Push Up 1:1
Pike Push Up 1:1
Chest to Bar Sub:
Strict Pull Up 1:1
Banded Strict pull Up 1:1
Ring Row 1:1
Extra work
A)
Strict Press
2 x 4 @ 60%
2 x 4 @ 65%
2 x 4 @ 70%
2 x 4 @ 75%
B)
Incline Bench Press
5 x 5
C)
DB Curl + Overhead Press
4 x 6/6
D)
Bar Dead Hang (No Grips)
Accumulate 4:00
E)
Forearm Supported Wrist Extension
3 x 20/20 (Light)
F)
Zone 2 Heart Rate Training
30-60min