Miramar Beach Strength and Conditioning – Crossfit

Warm-up

(Roller, Band)

:30 each side

General Warm Up:

Roller Forearms

Roller Lats

Banded Pull apart + Pass Through

Pec Stretch

5 Inch Worm

Roll Over to V-Sit

+

Specific Warm Up:

5:00

Coach Led BB Warm Up

12:00 CAP

Metcon

Metcon (Time)

For Time:

100 Double Unders OR 1:30 Effort

50 Alt.SA DB HangPowerSnatches

100 Double Unders OR 1:30 Effort

100 Wall Balls, (20/14lb)10/9ft

100 Double Unders O R 1:30 Effort

50 Alt.SA DB Hang C&J

100 Double Unders OR 1:30 Effort
Fitness:

DB 35/25, Single Unders, 75 WBs

Performance: DB 50/35

Elite: DB 70/50

Goal: 13:00-17:00 minutes

Time Cap: 25minutes

Stimulus: Dumbbell & Wall Ball Cycling / Shoulder Stamina

Primary Obj: Complete both Dumbbell movements within two sets maximum

Secondary Obj: Complete the Wall Balls in under 4:00 minutes

Today, challenge yourself to hang on to both the Dumbbell and Wall Balls as best as possible. We want to use the Double Unders as an opportunity to dial in your breathing and to prepare yourself for the upcoming movements. The back end of this workout is the crux and we want you to try and finish strong, so start at a pace that will allow for this.

Extra work

A)

High Hang Squat Snatch

1 x 2 @ 65%

2 x 2 @ 70%

1 x 1 @ 75%

4 x 1 @ 80%

B)

15 minute EMOM, alt each minute:

*Min 1: 2/1 Legless Rope Climbs

Min 2: 20 Lateral Box Jump Overs, 24/20”

Min 3: 50ft Handstand Walk

Conditioning

For Time:

500/400m Row

21 Dual Dumbbell Thrusters, 50/35lb

21 Chest To Bar Pull-Ups

500/400m Row

12 Dual Dumbbell Thrusters, 70/50lb

12 Bar Muscle-Ups

500/400m Row

21 Dual Dumbbell Thrusters, 50/35lb

21 Chest To Bar Pull-Ups

500/400m Row

12 Dual Dumbbell Thrusters, 70/50lb

12 Bar Muscle-Ups

Time Cap: 18 minutes

Goal: 14:00-16:00 minutes