Miramar Beach Strength and Conditioning – Crossfit

Warm-up

(Roller, Band, Barbell)

“: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

10/10 Cossack Squat

15 Strict Press in Jerk Stance

15 V-Ups

10 min CAP

Strength

Clean and Jerk (Clean Complex)

Clean Pull +

Floating Clean Pull +

Floating Clean +

2 Split Jerk w/ Pause in split

3 Sets x 1 @ 75% of 1RM C&J

15:00 CAP

Metcon

Metcon (Checkmark)

20 EMOM (Alternating)

1) 6 Shuttle Run OR :45 Effort

2) 6 Touch and Go Power Clean & Jerk
Bigger Class Size:

Stagger movements Each Round

Fitness: 95/ 75

Performance: 115/ 85

Elite: 135/95

Extra work

A)

2 Hang Clean (Above the knee)+

Jerk+

Clean+

Jerk

3 x 1 @ 85%

B)

Front Squat

3 x 2 @ 85%

5 x 1 @ 87%

*Rest 1:00 Between Sets

C)

10:00 Practice

Free standing Handstand Hold

D)

EMOM 10

12/9 Echo Bike (HARD)

+

Every :30 x 15 Sets

3 Clusters 135/95

+

EMOM 8

12/9 Echo Bike (HARD)