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

Metcon

Clean and Jerk (Clean Complex)

Clean + Front Squat +

Clean + Split Jerk + Clean

2 Sets x (1+1+1+1+1) @ 80% of 1RM C&J

15:00 CAP

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

14/11 Echo Bike

14/11 Cal Row

6 Shuttle Run (50′ Total each Run)

15:00 CAP
Bike/ Row Sub:

200m Run

20 Cal Ski

Shuttle Run Sub:

C2Bike 1:00 Seated Effort

OR Standing (Damper 10)

()

()

Extra work

A)

High Hang Squat Clean

4 x 2 @ 55%

B)

Clean & Jerk

2 x 1 @ 83%

C)

Front Squat Complex

Pause F.S. + F.S. + Pause F.S.

3 x (1+2+1) @ 75%

3 x (1+1+1) @ 78%

D)

Stiff Leg Deadlift

4 x 8

E)

Dual Dumbbell Box Step Ups

4 x 8

F)

Plank Pull through

4 x 10/10

G)

10:00 Strict Chest 2 Bar Practice