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
3 @ 80%
3 @ 85%
2 x 3 @ 90%
*Between each Set:
100′ Farmers Carry As Heavy As Possible
DB & KB are to be used (No Grips!)
(Double Up KB if necessary)
15:00 CAP
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Metcon (AMRAP – Rounds and Reps)
RE-TEST (06/15/2022)
AMRAP 20
20/15 Echo Bike Cal or 1:00 Effort
20 Box Jump Over (24/20)
10/10 KB Suitcase Deadlift
20 Heel over KB
Smooth pace to keep moving with a purpose, keep rest short and effort high!
Echo Bike Sub:
Row/ Bike Erg/ Ski Cal
25/20
Run:
300m
Extra work
A)
Track Workout
3 Sets
800m
1:00 Rest
400m
*1:00 Rest Between Sets
+
1:00 Rest
+
4 Sets
100m SPRINT
100m Walk
Rest 3:00 Between Sets
B)
DB Fly
4 x 12
C)
Single Arm Overhead Tricep Extension
4 x 10
D)
Push Ups
4 x Max Reps
1:00 Rest Between Sets
E)
Legless Rope Climb
10 x 1
F)
Bar Dead Hang (No Grips)
Accumulate 4:00
G)
Zone 2
30-60:00