Miramar Beach Strength and Conditioning – Crossfit Warm-up 8:00 minutes for Quality 9/7 Calorie Echo Bike 12 Bear Plank Kettlebell Pull Throughs 5/5 Single Arm Overhead Tall Kneeling to Standing :20 second Reverse Table Top Strength Stability Work 8 EMOM 1/1 Turkish Get-Ups Keep a straight arm position, eyes locked on KB, lean into elbow,...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 7:00, for Quality 10 Bootstrap Squats + Deep Squat Thoracic Rotations 10/10 Single Leg Glute Bridges 10/10 Bird Dogs 8 Inchworm Push-Ups Barbell Primer Part A) 3 Sets Power Clean Push Press Front Squat Thruster Part B) 3 Sets Squat Clean Thruster Part C) 3 Sets 1-2...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 8:00, for Quality 1:00 minute Row (:30 easy, :20 moderate, :10 hard) 10 Bar Kip Swings 6 Rower Pike-Up 6 Rower Ab Roll-Outs Metcon (Time) For Time: 80/64 Calorie Row 40 Toes to Bar 60/48 Calorie Row 60 Alternating V-Ups 40/32 Calorie Row 80 Abmat Sit-Ups 20/16...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 3 Rounds, For Quality 200m Run 5/5 Worlds Greatest Stretch 8/8 Quadruped Throacic Rotations “Barbell Complex” 3 Hang Muscle Snatch 3 Overhead Squats 3 Snatch Balance Can add a little load to the barbell complex if you are feeling good Snatch Every 3:30 X 3 Sets 3...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up WARMUP (5:00-13:00) 2 Sets @ Each Station :30 seconds on, :15 second Transition / Rest Bike Kettlebell Deadlifts Alternating Box Step-Ups Cossack Squats Hollow Rocks Metcon (Time) Complete with a Partner for Time 10-20-30-40-50 American Kettlebell Swings 53/35lb Box Jumps 24/20” Abmat Sit-Ups Wall Balls 20/14lb Calorie...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up WARMUP (5:00-17:00) 12:00 Alt EMOM minute 1: Choice Cardio minute 2: 10 Mountain Climber to Deep Lunge Stretch minute 3: “Barbell Complex” minute 4: 5 Burpee Bar Touches + 5 Jumping Pull-Ups “Barbell Complex” 3 High Hang Muscle Clean 3 Front Squats 3 Push Press 3 Hang...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up Warm-Up (5:00-11:00) 2 Sets, for Quality (6:00 minutes) :24 Second Wall Thoracic Extension Pulses 12 Banded Face Pulls 6/6 Single Arm Dumbbell Upright Row 6 Inchworm Slides Gymnastics Skill Work Gymnastics Skills (17:00-27:00) Every 2:00 minutes, 5 Sets :30 seconds of Working Time Accumulating Rest the remainder...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up Warm-Up (5:00-14:00) Every 3:00 X 3 Sets 20 Banded Good Mornings 10 Kettlebell Dead-Bug 20 Bear Plank Shoulder Taps 10 Banded Bird Dogs -Max Wall Sit in Remaining Time Strength Part A) Deadlift Every 3:00 x 4 Sets 1 rep @ 85%+ Rest 35-45 seconds 5 reps...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up Warm-Up: 3:00-10:00 2 Sets, For Quality 200m Run 6/6 Single Arm Ring Rows 12/12 second Single Arm Plank :24 Second Glute Bridge March :36 Second Bike Gymnastics Skill Work Gymnastics Progression (10:00-25:00) Spend time going over progressions Bar Pull-Over Teaching the Bar Pull-Over Bar Pull-Over Progressions *Favorite...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up Warm-Up (3:00-10:00) 2 Sets, For Quality 10 Deep Squat Thoracic Rotations 5 Hang Muscle Snatch 5 Barbell Strict Press 10 Alternating Barbell Cossack Squats 10 Barbell Glute Bridges Strength Strength (16:00-28:00) 12:00 Running Clock Back Rack Reverse Lunges 5/5 @ 90% of 5RM From last week 4/4...Read More