Miramar Beach Strength and Conditioning – Crossfit

Warm-up

General Warm Up

(PVC, Band, Roller)

:30 each side

PVC Shoulder External Rotation

Roller Hamstrings

Roller Quads

Knight to hamstring Stretch

Downward facing dog + Cobra Stretch

+

Specific Warm Up

5 AMRAP

:30 Cal Row

10 /10 Cossack Squat

20 Banded Face Pulls

15 V-Ups

10:00 CAP

Skill

Power Clean & Push Jerk Mechanics

2:00 Breaking down the movement

-Foot placement

-1st Pull (floor to knee)

-2nd Pull (Knee to full extension)

-3rd Pull (Turn over + Receive)

Jerk

-Dip + Drive

-Punch under bar

-Stand Up

8:00 Practice Intervals

4 Sets total

2:00 per person working on mechanics

10:00 CAP

()

Metcon

Metcon (No Measure)

In a Team of 2:

Alternating E2MOM x 12 Sets

1:00 Effort per partner then switch stations

Max Cal Echo Bike

Max Shuttle Runs

Max Cal Ski

Max Clean & Jerk

24:00 CAP
DON’T HOLD BACK on each set, this is designed to challenge your ability to breathe and keep moving. Keep yourself to fast transitions.

Fitness: 45/ 35

Performance: 75/ 55

Elite: 105/ 75

Extra work

A)

Clean Pull + Floating Clean Pull +

Floating Clean + Jerk w/ 2s Pause

3 x (1+1+1+2) @ 50% of 1RM C&J

B)

Hang Clean (Above the knee) +

Jerk + clean + Jerk

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

C)

Front Squat

3 x 2 @ 70%

D)

10:00 Handstand Balance/ Walk Practice

E)

6 Sets

50′ HSW

1-2 Legless Rope Climbs

50′ HSW

*Rest 1:1

F)

EMOM 8

200/180m Row OR :45 Effort

+

EMOM 6

6 Touch & Go Power Snatch (115/75)