Miramar Beach Strength and Conditioning – Crossfit

Warm-up

(Roller)

“:30 Each side”

Hamstring Roll

Quad Roll

Squat to standing toe touch

Lat Roll

10 Banded Pass Through + Banded Pull Apart

Immediately into

Coach Led BB Warm Up

10 min CAP

Strength

Power Clean + Push Jerk

2 x (2+2) @ 65%
2 x (2+2) @ 70%
2 x (2+1) @ 75%

*These should NOT be touch and go reps. Take a full reset between each clean.

15:00 CAP

Metcon

Metcon (Time)

4 Sets

10/8Cal Ski OR :30 Effort

10 Shoulder to Overhead

10/8 Cal Row OR :30 Effort

50 Double UnderOR :30 Effort

*1:00 Rest Between Sets

15:00 CAP
Ensure to choose a weight for the shoulder to overhead that you can go unbroken on with good form.

Fitness: 95/ 65

Performance: 115/75

Elite: 135/ 95

Bigger Class Size: Stagger starting positions.

Extra work

A)

3 Sets

15 GHD Back Extensions

1:00 Sorenson Hold

B)

5x

1:00 D-Ball Hold

Rest :30-1:00