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) @ 87% of 1RM C&J

15:00 CAP

()

Metcon

Metcon (Checkmark)

Every 4:00 x 5 Sets

6 Shuttle Sprints (25’/ 25′)

24/20 Cal Machine OR 1:00 Effort

6 Shuttle Sprints (25’/ 25′)

20:00 CAP

Extra work

A)

High Hang Squat Clean

4 x 2 @ 65%

B)

Clean & Jerk

2 x 1 @ 90%

C)

Paused Front Squat

3 x 2 @ 83%

5 x 1 @ 85-90%

D)

Weighted Glute Bridge

4 x 10

E)

BB Back rack Lunges

4 x 10/10

G)

Hollow Hold

Accumulate 5:00