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

Tuesday

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

:30 Effort on Row OR Bike Machine

10/10 Single Leg Glute Bridge

15 Banded Strict Press

20 Slow Knee Tucks

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)

400m @ 1 Mile Pace

1:00 Rest Between Sets

15:00 CAP

Running Sub:

500/400m Rowing/ Ski

30/21 Cal Echo Bike

800m C2Bike

()

Metcon

Metcon (Time)

10-8-6-4-2

*Gymnastics Variation

*Handstand Push Ups (HSPU)

15:00 CAP
Fitness:

Ring Row + Ring Dip 1:2, HSPU

Performance:

Ring Row + Ring Dip 1:2, 2″ Def. HSPU

Elite:

RMU, 4″ Deficit HSPU

HSPU Sub:

DB-Z Press 1:1

Plyo Box Handstand Push Up 1:1

Pike Push Up 1:1

Extra work

A)

Strict Press

14 x 2 @ 80%

*Rest :45 Between Sets

B)

Z- Press

4 x 8

C)

Banded Tricep Overhead Extension

4 x 12

D)

Plate Pinch Carry

Accumulate 200′ OR 2:00

E)

Zone 2 Heart Rate Training

30-60min