Miramar Beach Strength and Conditioning – Crossfit
Warm-up
(Barbell, roller)
:30 Each Side
General Warm Up:
1:00 T-Spine Opener with barbell
10 Squat to standing toe touch
:30 Pigeon Stretch (Each side)
+
Specific Warm Up:
5 AMRAP
10 Sots Press
10 Empty Barbell Overhead Squat
10 min CAP
Strength
Overhead Squat (5 Sets)
5 @ 60%
5 @ 65%
5 @ 70%
2 x [email protected] 60%
15 min CAP
Remember: Brace your core and control the weight!
No Belt Until 80% or above!
Metcon
Metcon (Time)
5 Rounds
8/8 DBL DB Front Rack Walking Lunges
15 Toes to Bar
*Wall Walks
15:00 CAP
Looking for smooth and consistent pacing here. Control your breathing and look to perform each movement unbroken.
Front Rack Lunge Sub:
Farmers Carry
Bodyweight Lunges
Toes to Bar Sub:
Knee to Elbow 1:1
GHD 1:1
V-Up 1:1
Ab Mat Sit Up 1:2
Fitness: 25/15, 3 Wall Walks
Performance: 35/25, 4 Wall Walks
Elite: 50/35, 5 Wall Walks
Extra work
A)
Snatch Pull
2 x 3 @ 80%
1 x [email protected] 90%
B)
High Hang Snatch +
Pause Hang Snatch (Above Knee)
5 x (2+1) @ 65%
C)
Narrow Grip Weight Strict Pull Up
3 x 8 Reps
D)
Narrow Grip BandedStrict Pull Up
2 x 20
D)
DB Hammer Curl
4 x 12
E)
Extra Metcon
EMOM 16
1) :40 Cardio Movement
2) :30 Pressing Movement
(HSPU, HSW, Ring Dip)
F)
6 Rounds
400m Run @ 1 Mile Pace or faster