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

:30 Echo Bike/ Row (Alternate each round)

10 Double Unders

5 Toes to Bar

5 Deadlifts

5 Clean high Pull

5 Hang Power Cleans

10:00 CAP

Skill

Double Under Practice

10 EMOM

30 Unbroken Double Unders

OR

:30 Effort/ Practice

*If you trip on a round then you start again from 0

Metcon

Metcon (Checkmark)

24 EMOM (6 Rounds)

1) *Cal Ski OR :45 Effort

2) 10-15 V-Up

3) 8 Shuttle Sprints OR :45 Effort

4) 5 Power Cleans @ 50% 1RM Power C.
Fitness: 9/ 6 Cal

Performance: 12/ 9 Cal

Elite: 15/ 12 Cal

V- Up Sub:

GHD 1:1

Alternating V-Up 1:2

Ab Mat Sit-Up 1:2

Shuttle Sprints Sub:

Echo Bike

Fitness: 9/ 6 Cal

Performance: 12/ 9 Cal

Elite: 15/ 12 Cal

Extra work

A)

Strict Press

4 @ 60%

4 @ 65%

4 @ 70%

4 @ 75%

4 @ 80%

4 @ 82%

B)

Incline Bench Press

4 x 10

C)

DB Curl + Overhead Press

4 x 8/8

D)

4 Sets

10 Reps Sandbag/ D-Ball Clean

+

Rest 3:00

+

Max Time SB/ D-Ball Bear Hug Hold

E)

AMRAP 5

Max Rep BMU

OR

BMU Practice

F)

Static Plate Pinch Hold

4 x :45

(These should be very hard)

G)

Zone 2 Heart Rate Training

30-60min

H)

Track Workout

1200m @ 5K Pace

1:00 Rest

+

3x400m @ 1 Mile Pace

Rest :45

+

Rest 3:00

+

800m @ 5K Pace

1:00 Rest

+

4x200m @ 1 Mile Pace

Rest :45