Miramar Beach Strength and Conditioning – Crossfit

Warm-up

(Roller)

“:30 Each side”

Hamstring Roll

Quad Roll

Squat to standing toe touch

Lat Roll

10 Banded Pass Through + Banded Pull Apart

Immediately into

Coach Led BB Warm Up

10 min CAP

Strength

Power Clean + Push Jerk

Work up to NEW 1RM!

This is PR week!

Gradually increase in weight and place extreme focus on the drive upward with the legs achieving full extension and solid receiving position!

1×1 @ 100%+

20:00 CAP

Metcon (5 Rounds for reps)

1:00 WORK/ 1:00 REST

7 Power Cleans @ 58% of 1RM

+

Max Gymnastics movement in remaining time
Fitness: Strict Pull Up

Performance: Strict Chest to Bar

Elite: Bar Muscle Up

*Utilize a band for the strict movements if needed. We are attempting to accumulate as many reps as possible across the rounds.

Metcon

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Extra work

A)

Echo Bike Intervals

2 Sets

Tabata intervals

B)

5x

1:00 D-Ball Hold

Rest :30-1:00

C)

Band Strict Pull-up

5 x 15

D)

CORE

3x

:30 Hollow Hold

20 Single Leg Alt V-Ups