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 Echo Bike
20 Glute Bridge
15 Jumping Air Squat
10/10 Pallof Press
12:00 CAP
Strength
Front Squat
Tempo Front Squat
:03 Descent on lowering portion
3 x 3 @ 65%
15:00 CAP
Metcon
Metcon (Time)
4 Rounds for time
12 Clean & Jerk
8 DBL DB Lunges (any hold variation)
300m Run
15:00 CAP
Look to hold a very consistent pace for the initial 3 rounds, then on the final round hit the gas and go all out!
Fitness:BB: 45/ 35, DB: 25/15#
Performance:BB: 75/ 55, DB: 35/25#
Elite: BB: 95/ 65, DB: 50/35#
DB Lunge Sub:
Bodyweight Lunge
Run Sub:
Row 300m
15/10 Echo Bike
()
()
Extra Work
A)
Back Squat
4 @ 70%
3 @ 75%
2 @ 80%
2 @ 80%
B)
EMOM 20 (Alternating)
1) 12/10 Cal Echo Bike
2) 10-15 Toes to bar
C)
Single Arm Bent Over Row
3 x 12/12
D)
Rear Delt Fly
3 x 15
E)
DB Hammer Curl
3 x 15
F)
Zone 2 Training
30-60min