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
2 @ 85%
2×2 @ 90%
2 x 2 @ 95%
*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 RE-TEST (24 AUG 2022) (Time)
3 Rounds
20/15 Cal Ski
*15 Devil’s Press
30 AbMat Sit-Ups
+
Rest 2:00
+
50 AbMat Sit-Up
*20 Devil’s Press
30/22 Cal Ski
20:00 CAP
Smooth pace to keep moving with a purpose, keep rest short and effort high!
Fitness: 25/ 15
Performance: 35/ 25
Elite: 50/35
Ski Sub:
Row/ Bike Erg Cal
20/15 Cal
Run:
300m
Echo:
15/12 Cal
Extra work
A)
Track Workout
9 Sets
400m Fast
200m EZ Pace
*NO Rest Between Sets
B)
DB Fly
4 x 12
C)
Single Arm Overhead Tricep Extension
4 x 12
D)
Push Ups
4 x Max Reps
1:00 Rest Between Sets
E)
DB Curls
4 x 12-15
F)
Grip Work
4 Sets
:45 Heavy DB Hold
3-5 Reps Rope Pull Ups
G)
Zone 2
30-60:00