Miramar Beach Strength and Conditioning – Crossfit

Warm Up

GENERAL WARM-UP:

3 sets, for quality

12/9 calorie row

12 alternating leg v-ups

9 barbell good mornings, 45/35lb

6 barbells back squats, 45/35lb

15 second ring support hold

+ 15 second ring dip hold

Once you have completed the above general warm up, begin building up to your workout scaling options, then complete the below primer:

SPECIFIC WARM UP:

12 cal row (4 cal easy, 4 cal mod, 4 cal hard)

6 toe to bar

6 wall balls

Power cleans (3 tng + 3 quick singles)

3 ring muscle-ups

+

Rest: 1:30

+

9 cal row @ goal pace

6 toe to bar

6 wall balls

6 power cleans (3 tng + 3 singles)

3 ring muscle-ups

The focus of the primer today is to raise heart rate to the level that we Expect to see in the workout and touch on movement patterns to get Things flowing. For the power cleans let’s practice some touch and go reps and Quick singles to decide on flow and feel we are looking for when tackling the power cleans going into the ring muscle-ups or pull-ups.

*REST: 3:00-4:00 BEFORE THE WORKOUT

20:00 CAP

REST/ BREAK (No Measure)

20:00-25:00

CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)

14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
Workout

25:00-39:00

CrossFit Games Open 23.1 Scaled (Ages 16-54) (AMRAP – Reps)

14 minutes of:
60-calorie row
50 hanging knee raises
40 wall-ball shots
30 cleans
20 chin-over-bar pull-ups

F: 10lb ball to 9ft target, 65lb
M: 14lb ball to 10ft target, 95lb

CrossFit Games Open 23.1 Foundations (AMRAP – Reps)

14 minutes of:
60 strokes on the rower
50 sit-ups
40 wall-ball shots
30 cleans
20 push-ups

F: 6lb ball to 9ft target, 35lb cleans*
M: 10lb ball to 10ft target, 45lb cleans*

*The load is a suggested starting point.
If you are completing all of the tests in
the foundations division, you are free to
decrease or increase the load as your skill
level allows.

Recover/ Clean Up (No Measure)

39:00-50:00

Cool Down (No Measure)

50:00-60:00

Stretch/ Cool Down