Miramar Beach Strength and Conditioning – Crossfit Warm-up 3:00 Row, Damper of 1 *Build Cadence from 18 spm to 28spm by increasing by 2 spm every 30 seconds into.. 3 Sets 6/6 Archer Ring Rows 8/8 Suitcase Kettlebell Deadlift 10/10 Single Leg Glute Bridge March 12/12 second Star Plank Strength Weighted Pull-ups 10:00 EMOM Build...Read More
Miramar Beach Strength and Conditioning – Crossfit Warm-up 2-3 Sets For Quality 5 Inchworm Push-Ups 10 Alternating Down Dog Toe Taps 10 Alternating Deep Lunge Mountain Climbers 8/8 Pistol Box Step-Downs 10 second Ring Support Hold + Set Up for Back Squat 10:00 CAP Back Squat Take 12:00 minutes to hit a 3RM Back Squat...Read More
Miramar Beach Strength and Conditioning – Crossfit Warm-up 2-3 Sets, For Quality 1:00 Cardio Choice 10/10 Banded External Shoulder Rotations 10/10 Banded Internal Shoulder Rotations 10 Hollow Arch Rolls 6-8 Jumping Pull-Ups 10 Kettlebell Deadlifts 10:00 CAP Gymnastics Skill Work Bar Muscle-Up Skills and Drills -Pick a few here to go over and work through...Read More
Miramar Beach Strength and Conditioning – Crossfit Warm-up 2-3 Sets, For Quality :30 seconds jump rope 6 /6 Half Kneeling KB Bottoms Up Press 2 Wall Walks + :10sec Nose to Wall Ho ld 10 Ring V-Out s Bench Press Take 10:00 to Build to a 3rm for the day Then in 6:00 minutes complete...Read More
Miramar Beach Strength and Conditioning – Crossfit Warm-up Warm Up: Every 2:00 minutes, 4 sets, complete the following: 200/150m Row 10 Lateral Line Jumps (over and back = 1) 8 Hang Snatch High Pulls, 45/35lb (20/15kg) 10 Deep Lunge Mountain Climbers – Warm up is intended to get the body primed, if you require further...Read More
Miramar Beach Strength and Conditioning – Crossfit Warm-up 2 Sets, For Quality 200m Run 8/8 Standing Banded Psoas March 10 Quadruped Scapular Push-Ups :15 second Deadhang + :15 second Active Hang 5/5 Archer Ring Row 5/5 Archer Push-Up Metcon Metcon (Time) 4 Rounds 200m Run 10 Pull-Ups 15 Push-Ups 40 Air Squats 15 Push-Ups 10...Read More
Miramar Beach Strength and Conditioning – Crossfit Warm-up Spend the first part of today’s Warm Up going through the following Mobility Exercises: 1:00 second Dead-Hang w/Feet Supported 1:00 Plate Overhead Opener 10/10 Shoulder CARs :30/:30 second Crossbody Lat Stretch into.. 2 Sets, For Quality: 2 Wall Walks + 10 second Nose to Wall Handstand Hold...Read More
Miramar Beach Strength and Conditioning – Crossfit Warm-up 3 Sets, For Quality: 400m Run 30 Second Dead Hang 8/8 Half Kneeling Kettlebell Bottom Up Strict Presses 8/8 B-Stance Kettlebell RDL’s 8/8 Side Plank w/rotation Select a load on the Bottom Up Kettlebell Presses that allows you to maintain slow and controlled movement which will really...Read More
