Miramar Beach Strength and Conditioning – Crossfit

Warm-up

(Roller, Band)

:30 each side

General Warm Up:

Banded Tricep stretch

Banded Good morning

Standing Quad Stretch

Lat Roll

Low back roll

+

Specific Warm Up:

5 AMRAP

3 Sets, For Quality:

6 Inchworm Push-Ups

10/10 Single Leg Box Step Downs

10/10 Straddle Leg Lift s

10 Cossack Squat s

10 Bird Dogs

10:00 CAP

Strength

Back Squat

Take 15:00 to Build to a 1rm for the day

*Please limit yourself to a maxim of two attempts, if unsuccessful after the second, then move forward with training.

Metcon

Metcon (AMRAP – Rounds and Reps)

6:00 AMRAP (A)

10 Alternating Pistols

10 Deficit DB Push-Ups

10/8 Strict Pull Ups

Rest 3:00 minutes

6:00 AMRAP (B)

10 Dual Dumbbell Front Squats

10 Lateral Burpees Over DB’s

10 Pull-Ups

Goal: 3+ Rounds / AMRAP
Fitness:

A) Ring Rows

B) Jumping Pull Ups

Performance:

Pistols OR Progression/ Banded Pull Up

Elite:

A) Chest to Bar

B) 5 BMU

Time Cap: 15:00

Stimulus: Full Body High Intensity / Density Session

We are looking to get into a nice little dose of intensity here with two triplets of 6:00 with a work to rest ratio of 2:1. The first 6:00 AMRAP should move a little slower as the movements are strict bodyweight movements before tackling the second triplet with dynamic and powerful movements that are meant to be done with a little more intensity.

Extra work

A)

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

B)

Optional Accessories

3 Sets, For Quality

2:00 Reverse Sled Drag *moderate

12-15 Bent Over DB Reverse Flys

8-12 Reverse Nordics