Miramar Beach Strength and Conditioning – Crossfit Warm-up (6:00 minute Cap) 3 Sets, For Quality :30 second Machine Choice :15 second Wall Supported Handstand Hold :30 second Machine Choice :15 second Alternating Landing Pogo Box Jumps Metcon (Checkmark) 40 minute EMOM, Alternate each minute: Minute 1: 8 Box Get Overs , 48/40” Minute 2: 15/11...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up Warm-Up 3 Sets, For Quality 6 Walking Inchworm Push-Ups 8/8 Dual Dumbbell Staggered Stance Romanian Deadlifts 10 Bar Kip Swings 12 Dynamic Mountain Climber Lunges Skills and Drills Gymnastics Skill Session (Coaching Notes Only) Bar Muscle-Up Skill Progressions Extra Instructions: Go through various skills and drills today...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up Recovery / Mobility Protocol 1:00/1:00 minute Elevated Pigeon Pose 1:00/1:00 minute Figure 4 Wall Stretch 1:00/1:00 minute Scorpion Stretch 2:00 minute Goblet Squat Ankle Mobility Optional Accessories 3 Sets, For Quality 10/10 Terminal Knee Extensions 10/10 Single Leg Foot Elevated Glute Bridges :30 / :30 second Single...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 9:00 minute EMOM, Alternating Stations Minute 1 : 200/170m Row Minute 2 : 30 Singles or 15 Double Unders + 10 Plank Shoulder Taps Minute 3 : 8 Ring Rows + 8 Alternating Box Step-Ups Metcon (Checkmark) Rowing Technique 2 Rounds through :30 Arms Only Rowing (the...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 8:00 minute Cap 2 Sets, For Quality 10 Deep Lunge Mountain Climbers 20 Plank Shoulder Taps 10 Alternating V-Ups :30 second Scapular Pull-Ups Strength (Checkmark) 12 minute EMOM, Alternate each minute: minute 1: 10 Dual Kettlebell Hollow Body Floor Press minute 2: 10 Seated Banded Rows 30×1...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 10:00 minute Cap 2 Sets 10 PVC Pass-Throughs 10 PVC Around the Worlds :30 second PVC Pipe Prayer Stretch 10 PVC Pipe Standing Thoracic Rotations 6 Tall Muscle Snatch 6 Behind the Neck Snatch Grip Push Jerk 6 Barbell Squat Jumps Max Height Box Jump (Distance) Max...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 15:00 minute Cap 1-3 Sets For Quality 1:00 Cardio Choice 10 Alternating Cossack Squats 8 Inchworm Push-Ups :10 second Ring Support Hold + :10 second Bottom of Ring Dip Hold 6 Tall Muscle Cleans 6 Front Squats Strength (Weight) 10:00 running clock Front Rack Reverse Lunges Work...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 2 Sets, For Quality 1:00 Cardio Choice 10/10 Single Leg Glute Bridges 6 /6 Half Kneeling KB Windmi ll 2 Wall Walks + :10sec Nose to Wall Ho ld 6/6 Single Arm Ring Row s 10 Ring V-Out s Strength (2 Rounds for weight) On a 15:00...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up Mobility :30/:30 second Couch Stretch :30/:30 second Scorpion Stretch :30/:30 Wall Figure 4 Stretch Med Ball Partner Warm-Up Complete For Quality 400m Run (both partners run together passing back and forth the medball) Med Ball Chest Pass x 10/Partner Med Ball Rotational Partner Toss x 10/Partner x...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 8:00 minutes 2 Sets 1:00 Cardio Choice 10 Deep Lunge Mountain Climbers 6 Tall Muscle Cleans + 6 Front Squats + 6 Push Press 10 Barbell Good Mornings 8 Alternating Barbell Dead-Bugs Deadlift 15:00 to Establish a 3RM Deadlift Extra Instructions / Points of Performance Keep the...Read More