Miramar Beach Strength and Conditioning – Crossfit
Warm-up
(Roller, Band, Barbell)
:30 each side
Banded Tricep stretch
Banded Pull a part
Banded Pass Through
Banded OH Squat
Banded Sots Press
Lat Roll
Low back roll
T-Spin stretch + BB + Roller
+
2 Rounds
:30 Machine OR 200m Run
10 BB Front Squats
5 BB Split Jerk
5 BB Strict Press in Split Jerk Position
10:00 CAP
Strength
Split Jerk
Work up to NEW 1RM!
This is PR week!
Gradually increase in weight and place extreme focus on the drive upward with the legs achieveing full extension and solid recieving position!
1×1 @ 100%+
25:00 CAP
Metcon
Metcon (AMRAP – Rounds and Reps)
12 AMRAP
30/22 Cal Echo Bike OR 1:30 Effort
25 Jumping Air Squats
20 2″ Deficit Push Ups
Smooth pace to keep moving with a purpose, keep rest short and effort high!
Bigger Class:
Stagger Starting Points
Bike Sub:
Run 300m
Ski/ Row Cal: 30/ 22
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Extra work
A)
Strict Press
4 x 5 @ 80%
B)
Weakness Training
Every 1:30 x 8 Sets
:40 Cardio Machine
:30 Skill Movement
(DU, HSW, Pistol Squat, RMU)
C)
Seated Single Arm DB Press
5 x 8/8
+
Overhead DB Tricep Ext.
4 x 10
D)
BB Upright Row
4 x 10
E)
Track Workout
4 Rounds
400m Run @ Mile Pace
100m Sprint
Rest 1:30 Between Rounds