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

Front Squat Complex (*1 second pause at bottom)

Paused F.S. + Front Squat + Paused F.S.
3 x (1+2+1) @ 73%

3 x (1+1+1) @ 76%

20:00 CAP

Metcon

Metcon (No Measure)

Every 4:00 x 3

15/12 Cal Row OR 1:00 Effort

15/12 Cal Echo Bike OR 1:00 Effort

6 Shuttle Run OR 1:00 Effort

12:00 CAP
Row/ Bike Sub:

15/12 Cal Ski Erg

Shuttle Run Sub:

C2Bike 1:00 Seated Effort

OR Standing (Damper 10)

()

()

Extra work

A)

High Hang Squat Clean

4 x 2 @ 50%

B)

Clean + F.S. + Clean + Jerk + Clean

2 x (1+1+1+1) @ 79-80%

C)

Clean & Jerk

2 x 1 @ 80

D)

Stiff Leg Deadlift

4 x 6

E)

Dual Dumbbell Box Step Ups

4 x 6

F)

Plank Pull through

4 x 10/10

G)

10:00 BMU Practice