Miramar Beach Strength and Conditioning – Crossfit
Warm-up
(Roller, Rower, DB)
General Warm Up
(:30 each Side)
Roller Hamstrings
Roller Quads
Low Back
Inch Worm
Blackburn shoulder Warm Up
Roll Over to V-Sit
+
Specific Warm up
2 Rounds, For Quality
200m Run
10 Russian KBS
10 Goblet Split Squats
10 Lateral Skater Jumps
10:00 CAP
Strength
Bench Press
12:00 Clock
4 Sets, Superset
10 Dual Dumbbell Bench Press
Straight into
10 Tempo Parallette Push-Ups
Metcon (Checkmark)
Every 4:00 for 16:00
20 Renegade Row 50/35lb, 22.5/16kg
100ft Sandbag Carry *Heavy / Unbroken
100ft Plate Push *Moderate / Fast
Stimulus: Grunt / Strongman Strength Conditioning
The focus today is on strength conditioning with an emphasis on midline / lower back strength work. We are targeting the muscles of the spine by working on some anti-rotational work with the renegade row and Sandbag work while also incorporating some good grunt style conditioning as well.
Primary Objective: Complete each working set in 2:30-3:00
Secondary Objective : Stay unbroken on all movements
Cool Down
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Optional Accessory Machine Work
Echo Bike
15:00
:40sec on / :20 off
*Focus to keep the on segments at a high consistent RPM. Find a goal to hit and work to keep that for all 15 sets of 40sec