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

Strength

Push Jerk

Every 2:00 minutes x 4 sets

5 Push Jerks

– rest 20 seconds –

2 Split Jerks

Starting @ 62-65% of Push Jerk

increase to ~ 72-75%

Primary Obj: Push Jerk. Torso dips straight down, keeping feet no wider than shoulder width.

Secondary Obj: Split Jerk. Feel snappy and fast, achieve strong elbow lockouts – and not pressing elbows to lockout once you are in the receiving position

This is meant to be technical focus day with emphasis on positions and speed

Metcon

Metcon (AMRAP – Reps)

12:00 AMRAP

1 Round of “DT”

15/12 Cal Row

2 Rounds of “DT”

15/12 Cal Row

3 Rounds of “DT”

15/12 Cal Row

And so on…
Fitness: Roughly 60% of C&J

Performance: 115/ 75

Elite: 155/ 105

1 Round of “DT” = 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerk

Goal: 3 Rounds of DT and into the row or 4 rounds of DT

Score is Total Reps: *Each round of “DT” is 27 reps.

Primary Obj: The Barbell, clean consistent reps and cycling patterns.

Secondary Obj: Maintain the row @ 5k pace.

Cool Down

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Child’s Pose

Extra work

Optional Accessories

3 Sets, For Quality

5-7 Weighted Stationary Bar Dips

16 Seesaw DB Z-Pr ess (8/arm)

:30-:4 0 Weighted Sorenson Hold w/scapular retracti on

B)

Zone 2 Work

40:00