Miramar Beach Strength and Conditioning – Crossfit

Warm-up

Warm-Up:

3 Rounds for Quality

30 second Jump Rope Practice

15ft/15ft (3m) Quadruped Crawl Forward and Back

8/8 Single Arm Kettlebell Push Press

100ft/100ft (30m) Single Arm Kettlebell OH Carry

Turkish Get Up

Turkish Get-Up Strength Ladder

12 @ 35/18lb

10 @ 44/26lb

8 @ 53/35lb

6 @ 62/44lb

4 Reps @ 70/53lb

Time Domain: 13:00-18:00

Time Cap: 20:00 minutes

Performance:

16 @ 35/18lb, 16/8kg

12 @ 44/26lb, 20/12kg

8 @ 53/35lb, 24/16kg

Fitness:

30 Reps for Quality

Load: Choice

Metcon (Checkmark)

Every 2:00 minutes, 5 Sets

27 Double Unders

9 Dual Dumbbell Hang Clean and Jerk 50/35lb

9/7 Deficit Dumbbell Push-Ups

Extra Instructions

We are adding on a little burner here with the goal of building some intensity to the day and playing with dumbbell conditioning. The addition of the deficit push-up after the volume squats and pulling accessories should have us feeling good going into our final taper towards “Murph”

Primary Objective: Finish each set in 75 seconds or less

Secondary Objective: unbroken double unders

Stimulus: Dumbbell Conditioning / Shoulder Fatigue

Cool Down

Shoulder Mobility

10/10 Side Lying Thoracic Rotatio n

10 Thoracic Extension with Foam Roller

1:00/1:00 Scorpion Stretc h

:30/:30 Thread the Needle Stretc h

Optional Accessory Conditioning

2 Sets, Each for Time

21/15 Calorie Ski Erg

21/15 Calorie Echo Bike

15/12 Calorie Ski Erg

15/12 Calorie Echo Bike

12/9 Calorie Ski Erg

12/9 Calorie Echo Bike

Rest 3:00 minutes and repeat

Extra Instructions:

If you are looking for a little burn to finish off the week and the cycle!