Miramar Beach Strength and Conditioning – Crossfit

Warm-up

(Roller, Band, Barbell)

“: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 Row

10 BB Deadlift

10 BB High Pull

10 BB Front Squats

10 Strict Press From Split Stance

10 min CAP

Strength

Clean and Jerk (Clean Complex)

Clean + Front Squat +

Clean + Split Jerk +

Clean

2 Sets x (1+1+1+1+1) @ 85% of 1RM C&J

15:00 CAP

Metcon

Metcon (AMRAP – Reps)

6 Sets

2:00 WORK/ 1:00 REST

24/20 Cal Machine OR 1:00 Effort

Max Shuttle Sprints in Remaining Time

18:00 CAP
*Score is # of Shuttle Runs

Extra work

A)

High Hang Squat Clean

4 x 2 @ 60%

B)

Clean & Jerk

2 x 1 @ 88%

C)

Paused Front Squat

3 x 2 @ 80%

5 x 1 @ 83-88%

D)

Weighted Glute Bridge

4 x 8

E)

BB Back rack Lunges

4 x 8/8

G)

Hollow Hold

Accumulate 5:00