Miramar Beach Strength and Conditioning – Crossfit

Warm-up

(Roller, Band, Barbell)

:30 each side

Banded Tricep stretch

Banded Pull a part

OH Banded Pull a part

Banded Pass Through

Pec Stretch on Rig/ Wall

Squat to standing toe touch

Lat Roll

Low back roll

+

2 Rounds

:30 Machine OR 200m Run

10 BB Shoulder Press

5 BB Power Cleans

5 BB Strict Pull Ups

5 Burpees

10:00 CAP

Strength

Bench Press

6 @ 70%

6 @ 72%

6 @ 75%

6 @ 77%

6 @ 80%

*Between each Set:

3 Sandbag Cleans + 100′ Sandbag Carry as fast as possible

20:00 CAP

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Metcon

Metcon (2 Rounds for time)

2 Rounds (5:00 CAP)

20 Chest to Bar

20 Wall Ball

+

2 Rounds (5:00 CAP)

15 Power Cleans

15 Strict Handstand Push Ups

+

2 Rounds (5:00 CAP)

10 Gymnastic Variation

10 Burpee Box Jump Over (24/20″)

15:00 CAP
Fitness: 95/65

Pull Up + Ring Dip 1:2

Performance: 135/95

Pull Up + Ring Dip 1:2

Elite: 165/115

Bar Muscle Up 1:1

Extra work

A)

Track Workout

4 Sets

1000m Run

*Rest 1/2 working time between sets

+

Rest 3:00

+

6 Sets

100m Sprint

200m Easy

*NO REST between sets

B)

DB Coffin Press

4 x 10

C)

Weighted Tricep Dips

4 x 12

D)

Hammer Curls

4 x 12

E)

Bar Dead Hang

Accumulate 4:00 (No Grips)