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