Miramar Beach Strength and Conditioning – Crossfit
Warm-up
3 Rounds for Time
30 second jump rope practice
5/5 Double Kettlebell Windmill
7 Tuck-Ups w/eccentric
8/8 Single Arm KB Clean and Press
Weightlifting
Weightlifting
Push Jerk
Every 4:00 minutes, 3 Sets
7 Reps @ 60%
5 Reps @ 65%
3 Reps @ 70%
% of Push Jerk
Increase weight each set
R: only as long as it takes to adjust loads
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Time Domain : 5:00-10:00
Time Cap : 10:00 minutes
Testing out a classic CrossFit Benchmark with the focus on midline conditioning and stamina. Try to stay unbroken and keep pushing the pace here.
Primary Objective : Fastest overall result
Secondary Objective : Unbroken Double Unders
Cool Down
Recovery
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Str etch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose
Optional Accessories
4 Sets, For Quality
5 Deficit Box Pike Handstand Push-Up + 10 second hold in Pike Handstand on Final Rep
8 Cuban Rotations