Miramar Beach Strength and Conditioning – Crossfit Warm-up 400m Run into.. 2 Sets, For Quality 10 Bootstrap Squats 2 Wall Walks + 10 Shoulder Taps 8/8 Single Arm KB Swing 5 Box Jumps Gymnastics Skill Work Bar Muscle-Up Progressions Spend 10:00 minutes or so talking through bar muscle-up progressions and burpee bar muscle-ups Metcon (Time)...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 2 Sets, For Qualty 30 second Bike 5/5 Single Arm Ring Row @ 2020 Tempo 10 Dual KB Deadlift 30 second Jump Rope Gymnastics Skill Work Legless Rope Climb Skill Work Spend 10:00 minutes or so going over little technique components that can help with the legless...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 3 Sets, for Quality 10 Scapular Push-Ups 8/8 Single Arm DB Upright Rows 8 Dual DB Bicep Curl to Arnold Press 20 Plank Shoulder Taps Bench Press Every 1:30 X 6 Sets 6 Bench Press Starting @ 65% and increasing every 2 sets Ideal loading would look...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 3 Sets, For Quality 1:00 Row *Increase intensity each set 15 Banded Goodmornings 8/8 Split Stance RDL :30 Alternating Bird-Dog :30 Alternating Dead-Bug Metcon (Checkmark) Every 6:00 X 5 9 Deadlifts 225/155lb, (102/70kg) 15 Lateral Burpees over Bar 21 Abmat Sit-Ups 27/22 Cal Row Goal : 4:00-4:30/Set...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 2 Sets, For Quality 3 Inchworm + Double Push-Up 5 (1 and 1/4) Goblet Squat 10 Alternating Cossack Squats :15 active hang / :15 passive hang 10 Hollow Rocks 10 Arch Rocks Thruster E2MOM x 6 Power Clean + Pause Front Squat + Thruster Starting @ 60%...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 3 Rounds, Increasing Intensity 200m Run 10 Goblet Cossack Squats 5/5 SA Bottoms Up KB Press 20 Bear Plank Shoulder Taps Metcon (Time) 4 Rounds Partner 1: 400m Run Partner 2: 25ft Dual KB Farmers Walking Lunges 10 Dual KB Push Press 25ft Dual KB Front Rack...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 10:00 minutes, for Quality 1:00 Row (:30 ez, :20 mod, :10 Fast) 10/10 Dual DB Staggered Stance RDL 15 Air Squats 20 Alternating Bird-Dogs :30 second Deadbugs Deadlift 15:00 Running Clock Establish 5RM Deadlift Developmental : Block Deadlift from 3” Risers Every 3:00, 5 Sets 5-7 Reps...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 3 Sets, For Quality 6 Inchworm Push-Ups 10 Prone Swimmers :15 second Passive Hang + :15 Active Hang 5/5 Single Arm Ring Row (2020 Tempo) Pull-ups Max Unbroken Strict Pull-Ups Fitness : Max Banded Strict Banded Pull-Ups @ 2” Band Developmental : Max Ring Rows @ Body...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 12:00 minute EMOM, Alternating Movements minute 1: Choice Cardio minute 2: 12-14 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 Overhead Squat 3 Hang Squat Snatch Each round...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 2-3 Sets, For Quality 6 Shuttle Runs (25ft /25ft) (8m/8m) 1 Wall Walk 10 second Nose to Wall Handstand Hold 10 Bar Kip Swings :15 second Tuck L-Hang Handstand Push-ups Max Unbroken Strict Handstand Push-Up Test Fitness: Box Pike Handstand Push-Ups Developmental: Max Push-Ups Skills and Drills...Read More