Miramar Beach Strength and Conditioning – Crossfit

Warm-up

(Roller)

“:30 Each side”

General Warm Up

Hamstring Roll

Quad Roll

Squat to standing toe touch

Lat Roll

10 Banded Pass Through + Banded Pull Apart

Specific Warm up

5 AMRAP

:30 Echo Bike

10 Cossack Squat

8 Strict Press From Split Stance

:20 Hollow Hold

10 min CAP

Strength

Clean and Jerk (Clean Complex)

Clean + Front Squat +

Clean + Split Jerk +

Clean

2 Sets x (1+1+1+1+1) @ 70% of 1RM C&J

15:00 CAP

()

Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

30/24 Cal Echo Bike OR 1:30 Effort

20/16 Cal Row OR 1:00 Effort

400m Run

15:00 CAP
Bike/ Row Sub:

40/30 Cal Ski

Run Sub:

C2Bike 800m

Ski 400m

Extra work

A)

High Hang Squat Clean

4 x 2 @ 50%

B)

Clean & Jerk

2 x 1 @ 75%

C)

Paused Front Squat

3 x 2 @ 70%

D)

Stiff Leg Deadlift

4 x 6

E)

Plank Pull through

4 x 10/10

G)

10:00 Strict Ring Muscle Up Practice