Miramar Beach Strength and Conditioning – Crossfit

Warm-up

(Roller, Band)

:30 each side

General Warm Up:

Roller Forearms

Roller Lats

Banded Pull apart + Pass Through

Pec Stretch

10 Inch Worm

Roll Over to V-Sit

+

Specific Warm Up:

5 AMRAP

:30 Row OR 200m Run

20 Banded Glute Bridges

4 Inch Worms

15/15 Side Blank Hip Touch

12:00 CAP

Strength

Bench Press

5 @ 70%

3 x 5 @ 75%

5 @ 77-78%

*Between each Set:

100′ Farmers Carry As Heavy As Possible

DB & KB are to be used (No Grips!)

(Double Up KB if necessary)

20:00 CAP

()

()

Metcon (Time)

5 Rounds

20 V-Up

5-10 Bar Muscle Up (BMU)

(OR Muscle Up Progression)

15:00 CAP
BMU Progression Options:

Banded Bar Muscle Up

Box supported Jumping BMU

Arch Position to Supported L-Sit Hold

(Review Video)

Elite: GHD, Bar Muscle Up

V-Up Sub:

Alternating Leg V-Up 1:1

Knees to chest 1:1

Flutter Kicks 1:2

()

Metcon

Extra work

A)

Track Workout

12 Sets

300m Fast (>= Mile Time Pace)

200m Easy

*No Rest 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