Miramar Beach Strength and Conditioning – Crossfit

Warm-up

General Warm Up

(Band)

:30 each side

Wall Tricep stretch

Scorpion Stretch

5 Inch worm + Push Up

10 Roll Over + V-Sit

10 Burpees

+

Specific Warm Up

5 AMRAP

:30 Echo Bike

10/10 Single Leg Glute Bridge

20 Banded Pull apart

15 Hanging Leg raises OR Laying Raises

10:00 CAP

Skill

Rowing Mechanics

2:00 Breaking down the movement

-Foot placement

-Damper Setting 3-5 = Water resistance

-Legs, Body, Arms

-Arms, Body, Legs

8:00 Practice Intervals

4 Sets total

2:00 per person working on mechanics

Coach Led

10:00 CAP

()

Metcon

Metcon (Weight)

In a Team of 2:

(Partners switch stations each minute)

20 Alternating EMOM

20/15 Cal Row OR :45 Effort

10 Bench Press @ 60-65% of 1RM

OR

:45 Hand release Push Ups

*Single Option: Shadow a team and perform the set as partner 1 does
DON’T HOLD BACK on each set, this is designed to challenge your ability to breathe and keep moving. Keep yourself to fast transitions.

Extra work

A)

Strict Press

2 x 3 @ 60%

2 x 3 @ 65%

2 x 3 @ 70%

2 x 3 @ 75%

B)

Incline Bench Press

5 x 5

C)

DB Curl + Overhead Press

4 x 6/6

D)

5 Sets

3 Sandbag/ D-Ball Clean

100ft Sandbag/ D-Ball Carry

E)

Running Intervals

1000m @ Mod Pace

1:00 Rest

400m @ Mile Pace

:30 Rest

200m @ Fast Pace

2:00 rest

+

12:00 for MAX METERS

F)

AMRAP 5

Strict HSPU

+

EMOM 8

10-15 Chest to Bar Pull Up

G)

Zone 2 Heart Rate Training

30-60min