Miramar Beach Strength and Conditioning – Crossfit

Warm-up

(Roller)

“:30 Each side”

General Warm Up

Hamstring Roll

Quad Roll

Squat to standing toe touch

Lat Roll

10 Banded Pass Through + Pull Apart

Specific Warm up

5 AMRAP

:30 Echo Bike

10 Cossack Squat

8 Strict Press From Split Stance

:20 Hollow Hold

10 min CAP

Strength

Clean and Jerk (Clean Complex)

Hang Clean (Above the Knee) +

Split Jerk +

Clean +

Split Jerk w/ Pause in split

3 Sets x (2+1+1+1) @ 83% of 1RM C&J

15:00 CAP

Metcon

Metcon (Checkmark)

20 EMOM

Even- 6 Shuttle Run OR :45 Effort

Odd- 15/12 Cal Echo Bike OR :45 Effort
Bigger Class Size:

Alternate Row and Bike Each Round

Row = 21/15 Cal OR :45 Effort

Extra work

A)

Clean Pull +

Floating Clean Pull +

Floating Clean +

Jerk w/ Pause in split

3 x (1+1+1+2) @ 65%

B)

Front Squat

3 x 2 @ 83%

5 x 1 @ 85%

*Rest 1:00 Between each single

C)

10:00 Practice

Free standing Handstand Hold

D)

EMOM 10

6 Shuttle Runs

Right into…

EMOM 8

5 Sandbag Cleans (150/100)