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

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2 Rounds

:30 Machine OR 200m Run

10 BB Shoulder Press

5 BB Power Cleans

5 Strict Pull Ups

5 Burpees

10:00 CAP

Strength

Bench Press

5 @ 72%

5 @ 75%

5 @ 77%

5 @ 80%

5 @ 82-83%

*Between each Set:

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

20:00 CAP

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Metcon

Metcon (3 Rounds for time)

3 Rounds

25/20 Cal Row

*9 Pull Up Variation

9 Deadlifts @ 50% of 1RM

15:00 CAP
Fitness: Pull Up + Ring Dip 1:2

Performance: Chest to Bar 1:2

Elite: Bar Muscle Up

Row Sub:

Run- 200m

Echo – 18/14 cal

Ski- 25/20 Cal

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Extra work

A)

Track Workout

8 Sets

400m Fast Run

300m 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)

DB Curl

4 x 12-15

F)

Zone 2

30-60:00