Miramar Beach Strength and Conditioning – Crossfit

Warm-up

(Roller, Band, Dumbbell)

:30 each side

General Warm Up:

Roller Hamstrings

Roller Quads

Pigeon Stretch

Knight to hamstring Stretch

Squat to standing toe touch

Cossack Squat

+

Specific Warm Up:

5 AMRAP

:30 Row OR 200m Run

10 Jumping Air Squats

10/10 Single Arm DB high pulls

:20 Hanging L-Sit Hold OR Hollow Hold

12:00 CAP

Strength

Front Squat

Paused Front Squat

3 x 3 @ 65%

(3s Pause)

15:00 CAP

Metcon

Metcon (AMRAP – Rounds and Reps)

20 EMOM

1) 15 Toes to Bar OR Leg Raise

2) 10 Thruster @ 95/75 OR 75/55

3) 10-15 Strict Handstand Push Up

4) 15 DB Power Snatch (50/35)

5) 40-60 Double Under OR :30 Effort
Find that continuous pace you can maintain throughout the entirety of the workout. Control your breathing and KEEP MOVING!

Strict HSPU Sub:

DB Z-Press 1:1

Plyo Box HSPU

Pike Shoulder Press

Double Under Sub:

:30 DU Practice

DB Snatch Sub:

Hang DB Snatch

Bicep Curl to Strict Shoulder Press

Extra work

A)

Back Squat

3 @ 80%

2 @ 85%

1 @ 90%

1 @ 95%

B)

Single Arm DB Bent Over Row

2 x 12

C)

Rear Delt Fly

2 x 15

D)

DB Curl

2 x 10/10

D)

Zone 2 Training

30-60 min effort