Miramar Beach Strength and Conditioning – Crossfit Warm-up 400m Run into.. 2 Sets, For Quality 10 Bootstrap Squats 2 Wall Walks + 10 Shoulder Taps 8/8 Single Arm KB Swing 5 Box Jumps Gymnastics Skill Work Bar Muscle-Up Progressions Spend 10:00 minutes or so talking through bar muscle-up progressions and burpee bar muscle-ups Metcon (Time)...Read More
Miramar Beach Strength and Conditioning – Crossfit Warm-up 2 Sets, For Qualty 30 second Bike 5/5 Single Arm Ring Row @ 2020 Tempo 10 Dual KB Deadlift 30 second Jump Rope Gymnastics Skill Work Legless Rope Climb Skill Work Spend 10:00 minutes or so going over little technique components that can help with the legless...Read More
Miramar Beach Strength and Conditioning – Crossfit Warm-up 3 Sets, for Quality 10 Scapular Push-Ups 8/8 Single Arm DB Upright Rows 8 Dual DB Bicep Curl to Arnold Press 20 Plank Shoulder Taps Bench Press Every 1:30 X 6 Sets 6 Bench Press Starting @ 65% and increasing every 2 sets Ideal loading would look...Read More
Miramar Beach Strength and Conditioning – Crossfit Warm-up 3 Sets, For Quality 6 Inchworm Push-Ups 10 Prone Swimmers :15 second Passive Hang + :15 Active Hang 5/5 Single Arm Ring Row (2020 Tempo) Pull-ups Max Unbroken Strict Pull-Ups Fitness : Max Banded Strict Banded Pull-Ups @ 2” Band Developmental : Max Ring Rows @ Body...Read More
Miramar Beach Strength and Conditioning – Crossfit Warm-up 12:00 minute EMOM, Alternating Movements minute 1: Choice Cardio minute 2: 12-14 Alternating Single Arm Kettlebell Swings minute 3: “Barbell Complex” minute 4: Rest and add a little weight to the barbell “Barbell Complex” 3 Hang Muscle Snatch 3 Overhead Squat 3 Hang Squat Snatch Each round...Read More
Miramar Beach Strength and Conditioning – Crossfit Warm-up 2-3 Sets, For Quality 6 Shuttle Runs (25ft /25ft) (8m/8m) 1 Wall Walk 10 second Nose to Wall Handstand Hold 10 Bar Kip Swings :15 second Tuck L-Hang Handstand Push-ups Max Unbroken Strict Handstand Push-Up Test Fitness: Box Pike Handstand Push-Ups Developmental: Max Push-Ups Skills and Drills...Read More