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!