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