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

(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

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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