Miramar Beach Strength and Conditioning – Crossfit Warm-up 8:00 minutes, For Quality :30 Cardio Choice 10 Scapular Pull-Ups 10 Ring Rows 10 Alternating V-Ups 5 Step-Down Box Jumps Gymnastics Skill Work Spend 10-15 minutes going through bar muscle-up skills and progressions Bar Muscle-Up Progressions Metcon (Checkmark) 20 EMOM Minute 1 : Max Calorie Machine Minute...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up Mobility Work 10 PVC Passovers 10/10 PVC Around the Worlds :30 Standing PVC Thoracic Extensions :30 Loaded Bottom of Squat Hold :30 Extended Plank Reverse Bridge Into … Specific Movement Prep 2 Sets, For Quality 3 BTN Snatch Grip Push Press 5 Overhead Squats 7 Back Rack...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 8:00 minutes, For Quality :30 second Medball Thoracic Opener 10 Air Squats 10 Alternating Box Step-Ups 5 Box Jumps Technical Skills + Primer Technique Warm-up Pause Muscle Clean + Pause Power Clean + Front Squat + Split Jerk 6:00 EMOM 1+1+1+1 @ Light Load This should be...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 3 Rounds 1:00 Row 1:00 Ski 1:00 Bike Skills and Drills 10-15:00 Running Clock Ring Muscle-Up Drills and Rope Climb Technique Toenail Spot Ring Muscle-Up Box Ring Muscle-Up Transition + Dip Seated Band Assisted Ring Muscle-Up + Rope Climb Technique and Skill Metcon (AMRAP – Rounds and...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 2 Sets, For Quality 200m Run :30/:30 Banded Front Rack Stretch 20 Bear Plank Shoulder Taps 10 Barbell Upright Rows 10 Bradford Press w/lockout Strength SUPERSET 15:00 minute EMOM min 1: *Push Press min 2 : *Front Squat min 3 : Rest Loading is listed below Push...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 3 Sets, Increasing Intensity 30 second Bike 15 second Transition 30 second Jump Rope Practice 15 second Transition 30 second Scapular Pull-Ups 15 second Transition 30 second Alternating V-Ups 15 second transition Gymnastics Skill Work Toe to Bar Technique Progress into the Toes to bar from basics...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 3 Sets, For Quality 1:00 Cardio Choice 10 KB Sumo Deadlifts 8 Russian KBS :30 second Wall Supported Handstand Hold Deadlift Posterior Chain Development 3s Accent +3s Decent Tempo Deadlift Every 3:00 X 3 Sets 8 Reps Starting @ 55% of your 1rm and increasing the load...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 2 Sets, 200m Run 6 Inchworm to Hollow Body 10 Deep Lunge Mountain Climbers 6/6 Single Arm Ring Rows Gymnastics Primer Work through: -Kipping and butterfly pull-up skills and drills -Different scaling modifications for the workout. *Spend about 10:00 before hitting the EMOM. Metcon (Checkmark) 30:00 EMOM...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 8:00 minutes, For Quality :30 second Medball Thoracic Opener 10 Air Squats 10 Alternating Box Step-Ups 5 Box Jumps Technical Skills + Primer Every 2:00 minutes, 3 Sets Set 1: 3 x Hang Muscle Snatch Snatch Balance Overhead Squat Low Hang Squat Snatch Set 2: 3 x...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 2 Sets, For Quality 1:00 Row :30/:30 Banded Front Rack Mobility Stretch 10 Banded Goodmornings 10 Bar Kip Swings 10 Alt V-Ups Metcon (Time) Part A) For Time, with a Partner 10-9-8-7-6-5-4-3-2-1 Toe to Bar Power Cleans 135/95lb, (61/43kg) Each partner will complete each round, alternating full...Read More