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 + 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)
Hang Clean (Above the Knee) +
Split Jerk +
Clean +
Split Jerk w/ Pause in split
3 Sets x (2+1+1+1) @ 75% of 1RM C&J
15:00 CAP
Metcon
Metcon (AMRAP – Rounds and Reps)
3 Sets
4 AMRAP
10 Shuttle Run
8 Thruster
*Rest 2:00 Between Sets
16:00 CAP
Fitness: 95/65
Performance: 105/70
Elite: 115/75
Shuttle Run Sub:
1:00 Max Cal Echo Bike
Thruster Sub:
BB Push Press
DB Strict Press
Extra work
A)
Clean Pull +
Floating Clean Pull +
Floating Clean +
Jerk w/ Pause in split
3 x (1+1+1+2) @ 55%
B)
Front Squat
3 x 2 @ 75%
5 x 1 @ 80%
*Rest 1:00 Between each single
C)
10:00 Practice
Free standing Handstand Hold
D)
5-4-3-2-1
Rope Climb
12-10-7-5-2
Strict HSPU
*Rest 1:00 After Each Round
E)
EMOM 10
15/12 Cal Echo Bike
Right into…
EMOM 8
6 Touch and Go C&J (135/95)