Miramar Beach Strength and Conditioning – Crossfit Warm-up 8:00 minute EMOM, Alternating Each minute minute 1: Choice Machine minute 2: 10 Hollow Rocks + 10 second Hollow Hold minute 3: Choice Machine minute 4: 2 Wall Walks + 10-15 second Hold Focus here is just to prime things and get some blood flow to the...Read More
Miramar Beach Strength and Conditioning – Crossfit Warm-up 12:00 minute EMOM, Alternating Movements minute 1: Choice Cardio minute 2: 10 Bar or Ring Kip Swings + 10 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 Snatch...Read More
Miramar Beach Strength and Conditioning – Crossfit Warm-up 10:00 minutes, For Quality 200m Run 5/5 Quadruped Thoracic Rotations :20 Second Extended Reverse Plank Bridge 20 Plank Shoulder Taps 5 Step-Down Box Jumps Bench Press Take 10 minutes to Establish a 5RM OR Every 2:00 minutes, 5 Sets 5 Reps @ 31×1 Tempo (Choice on load)...Read More
Miramar Beach Strength and Conditioning – Crossfit Warm-up Specific Warm-Up (5:00-17:00) 12:00 minute EMOM, Alternating Movements minute 1: Choice Cardio minute 2: 10 Banded Good Mornings + 5 Inchworm Push-Ups minute 3: “Barbell Complex” minute 4: Rest and add a little weight to the barbell “Barbell Complex” 3 High Hang Muscle Clean 3 Hang Power...Read More
Miramar Beach Strength and Conditioning – Crossfit Warm-up Warm-Up (3:00-11:00) 8:00 minutes for Quality :30 seconds Jump Rope Practice 10 Deep Lunge Mountain Climbers :15 second Active Hang + :15 Second Passive Hang 8 Ring Rows @ 2020 Tempo :15 second Tuck L-Hang PRIMER Primer (11:00-21:00) Warm-Up Athletes on Each movement and talk through: Toe...Read More
Miramar Beach Strength and Conditioning – Crossfit Warm-up 2-3 Sets, for Quality 15/12 Calorie Row 10 Bar or Ring Kip Swings :15 second Ring Support Hold 6/6 Acher Ring Rows 10/10 Single Arm Dumbbell Push Press Metcon (Calories) 8 X 3:00 minute AMRAP (for Max Calories on the Rower) 10 Burpee Pull Ups 10 Push...Read More
Miramar Beach Strength and Conditioning – Crossfit Warm-up 6:00 X For Quality 10 Bootstrap Squats 5/5 Pendulum Lunges 10 second Hollow Hold 10 second Arch Hold Metcon (Time) 32:00 Runing Clock (With a partner) *Split reps evenly Part A) 0:00-15:00 minutes Complete For Time 800m Run OR 4:00 Effort Together 80ft Single Arm Suitcase Walking...Read More
Miramar Beach Strength and Conditioning – Crossfit Warm-up 8:00 minutes for Quality 10 Alternating Bird-Dogs 8/8 Quadruped Thoracic Rotations 8 Walking Inchworm Push-Ups 20 Glute Bridges :20 / :20 second Single Leg Glute Bridge Pause :20 second Extended Reverse Plank Bridge Metcon (Checkmark) With a partner: Every 4:00 minutes X 10 Sets, Complete the following:...Read More
Miramar Beach Strength and Conditioning – Crossfit Warm-up (10:00 minutes or less) For Quality 1:00 minute Ski or Row 10 S capular Pull-Ups (1 sec pause on each contraction of the lats at the top) 10 Alt Single Arm Russian KB Swings 5/5 Archer Ring Rows 20 Plate Toe Taps Weighted Pull-ups 15:00 minute Running...Read More
