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...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 2 Rounds 200m Run 10 Alternating Arm Swing s 8 Ring Row 8 Scapular Push-Ups 10 Cossack Squats Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 10:00, for Quality :30sec Bike 5 Inchworm Push-Ups 20 Bear Plank Plank Pull Throughs :15sec Dead-Hang + :15sec Active Hang 10 Deep Squat Thoracic Rotations Strength Power Snatch Snatch Complex Every 2:00 minutes x6 Sets 1 Power Snatch + 1 Snatch Balance Rest :20 1 Squat Snatch...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 3 Rounds 6 Inchworm Push-Ups 8/8 Single Leg Single Arm Crossbody RDL 8/8 Single Arm Kettlebell Push Press :20/:20 Single Leg Glute Bridge Hold :15/:15 Star Plank PRIMER 5 Deadlifts 185/125lb 5 Handstand Push-Ups Rest :30 5 Deadlifts 225/155lb 5 Handstand Push-Ups Rest :30 3 Deadlifts 245/165lb...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 2-3 Sets, For Quality 1:00 Cardio Choice 15 Air Squats 10 Alternating V-Ups :10 second Hollow Hold 8/8 Single Arm Ring Row 2020 Tempo 20 Bear Plank Shoulder Taps Strength Back Squat Pause Back Squat (21×1 Tempo) Every 2:30 for 7:30 (3 Sets) 8 Reps 55-65% of...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up Running Warm-Up 2 Rounds, For Quality 200m Run :15sec Wall Lean March 6/6 SL Glute Bridge w/pause 10m A-Skips 10m B-Skips Rowing Technique 2 Rounds through :30sec Arms Only Rowing (the pick drill) :30sec Arms and Body Rowing, (body hinge and finish with arms) :30sec Legs and...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 2 Sets, For Quality 6 Barbell Upright Rows 6 No Dip Muscle Clea ns 10 Behind the Neck Elbow Punch Throu gh 6 Behind the Neck Press in Split 3 Barbell Squat Jumps —- 5 Sets x 3 Seated Box Jump to High Box *increase height on...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up Warm-Up: 3 Rounds for Quality 30 second Jump Rope Practice 15ft/15ft (3m) Quadruped Crawl Forward and Back 8/8 Single Arm Kettlebell Push Press 100ft/100ft (30m) Single Arm Kettlebell OH Carry Turkish Get Up Turkish Get-Up Strength Ladder 12 @ 35/18lb 10 @ 44/26lb 8 @ 53/35lb 6...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 2 Rounds 400m Run 10 Alternating Cossack Squats 3 Wall Walks 5 Burpee Bar Touches 7 Strict Knee to Chest 9 Second Chin Over Bar Hold Skill Work 16:00 Minute EMOM Min 1: 3-5 Burpee Bar Pull-Overs Min 2: 6-9 Ice Cream Makers Min 3: Max Effort...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 2-3 Sets, For Quality :30 Machine Choice 5/5 World’s Greatest Stretch 8/8 Single Arm Kettlebell Swings :30 Kettlebell Dead-Bugs 10/10 Banded Bird Dogs Strength Deadlift Take 18:00 minutes to Work up to a 1RM Deadlift Keep the bar close and have the hips and torso rise at...Read More