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 5@ 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 3@ 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