Call us: 850-614-0694 | CrossFit Miramar Beach
Call us: 850-614-0694 | CrossFit Miramar Beach

Tuesday

Miramar Beach Strength and Conditioning – Crossfit

Warm-up

General Warm Up

(Hip Band, Resistance Band, KB)

:30 each side

Banded Tricep stretch

10 Banded Pull apart + Pass Through

Scorpion Stretch

5 Inch worm + Push Up

10 Roll Over + V-Sit

10 Burpees

+

Specific Warm Up

5 AMRAP

100m Run

10 Banded Air Squats

25′ High Knees

25′ Butt Kicks

5/5 Upside down KB Shoulder Press

10:00 CAP

Skill

Running Mechanics/ Pacing

2:00 Breaking down the movement

-Foot placement

-Body positioning

-Hand/ Arms placement

-Breathing

-Practice Intervals-

4 Sets total

300m @ Mile Pace

200m EZ Jog Pace to recover

*No Rest Between Sets

20:00 CAP

()

Metcon

Metcon (AMRAP – Reps)

10 AMRAP

Ascending Ladder

3-6-9-12-15…etc.

Handstand Push Ups

6-12-18-24-30…etc.

*Squat Variation
Fitness: HSPU, Air OR Cossack Squats

Performance: HSPU, Banded Pistol Squats

Elite: Unbroken HSPU, Pistol Squats

Utilize the squats to control the time your shoulders need to recover in the higher sets. If you are confident with HSPU’s, then speed the squats up.

HSPU Sub:

DB-Z Press 1:1

Plyo Box Handstand Push Up 1:1

Pike Push Up 1:1

Extra work

A)

Strict Press

5 @ 60%

5 @ 65%

5 @ 70%

5 @ 75%

5 @ 80%

B)

Incline Bench Press

4 x 10

C)

DB Curl + Overhead Press

4 x 8/8

D)

4 Sets

8 Reps Sandbag/ D-Ball Clean

+

Rest 3:00

+

Max Time SB/ D-Ball Bear Hug Hold

E)

AMRAP 5

Max Rep RMU

OR

RMU turn over Reps

F)

Static Plate Pinch Hold

4 x :45

(These should be very hard)

G)

Zone 2 Heart Rate Training

30-60min