Miramar Beach Strength and Conditioning – Crossfit

Warm-up

(Roller)

“:30 Each side”

Calf Roll

Hamstring Roll

Quad Roll

Roll Over to V-Sit

Squat to standing toe touch

Immediately into

2 Sets, For Quality

400m Run or 1:30 Echo Bike

10 Alternating V-Ups

10 KB Sumo Deadlift High Pull

:15Wall Lean March

10 min CAP

Metcon

Metcon (AMRAP – Reps)

3 Sets:

8:00 AMRAP:

Run OR Machine

Max Cal Echo Bike

Score: Total calories on Echo Bike

*Each new AMRAP increase run/ machine by 200m.

Rd1 1000m, Rd 2: 1200m, Rd 3: 1400m

Rest 4:00 minutes between amraps
Bigger Class Size: Stagger start time by 3:00.

Fitness: 600m Run OR 4:00 Effort

Performance: 800m Run OR 4:00 Effort

Elite: Weighted Vest @ 1000m

Run Sub:

Row/ Ski

600m = 750/600m

800m = 1000/800m

1000m = 1250/1000m

1200m = 1500/ 1200m

1400m = 1750/ 1400m

Cool Down

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

Extra work

A)

Snatch Balance

5 x 3 @ 85% of 1RM Snatch

B)

16 minute EMOM, alt each min:

Min 1: 3 Front Squats

Min 2: Rest

Min 3: 3 Overhead Squats

Min 4: Rest

Starting @ 75% of your 1 rep max, aiming to increase the load each set.

You will need to adjust weights in the rest minute back and forth between Front Squats and Overhead Squats.

We’re aiming for you to finish in the 82% range for both movements

Conditioning

A)

Barbell Conditioning

4 Sets, Each Set For Time:

15/12 Cal Echo

15 Hang Power Cleans

10 Bar Facing Burpees

15 Power Snatches

15/12 Cal Echo

Load: 105/75lb (47/34kg)

Rest 1:30 each set