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
Barbell Movements:
10 Snatch Grip Deadlifts
5 Snatch Grip High Pulls
5 Power Snatch
5 Overhead Squats
10:00 CAP
Strength
Bench Press
4 @ 77%
4 @ 80%
4 @ 82%
2 x 4 @ 85%
*Between each Set:
3 Sandbag Cleans + 100′ Sandbag Carry as fast as possible
20:00 CAP
()
Metcon
Metcon (Time)
40 Power Snatch
30 Sit up
40 DBL KB Deadlift
30 Toes to Bar
40 Overhead Squat
15:00 CAP
Fitness: 45/35, KB: 35/26
Performance: 75/55, KB: 53/35
Elite: 95/65, KB: 70/53
T2B Sub:
V-Up 1:1
Knees to Elbows 1:1
Knees to chest 1:1
()
()
()
Extra work
A)
Track Workout
3 Sets
1200m Run
1:00 Rest
400m Run
1:00 Rest
200m Run
*Rest 3:00 between sets
B)
DB Coffin Press
4 x 12
C)
Weighted Tricep Dips
4 x 15
D)
Hammer Curls
4 x 15
E)
DB Curl
4 x 12-15
F)
Zone 2
30-60:00