Call us: 850-614-0694 | CrossFit Miramar Beach
Call us: 850-614-0694 | CrossFit Miramar Beach

Sunday Funday!

Miramar Beach Strength and Conditioning – Crossfit


2 Sets, For Quality

1:00 Cardio Choice

10/10 Single Leg Glute Bridges

6 /6 Half Kneeling KB Windmi ll

2 Wall Walks + :10sec Nose to Wall Ho ld

6/6 Single Arm Ring Row s

10 Ring V-Out s

Strength (2 Rounds for weight)

On a 15:00 minute Clock establish a new

1RM Bench Press + 1RM Weighted Strict Pull-Up
Extra Instructions / Points of Performance

For the Bench Press, engage the lats and mid back by focusing on breaking the bar and pulling the bar down to you. The Bench Press should be initiated through the shoulders and mid back and rather than just focusing on the chest/pecs being the primary mover. Substitute a floor press, dumbbell bench press, or tall kneeling double landmine press, in order to work on a horizontal pressing motion that is more adaptable for those with shoulder mobility issues.

For the Weighted 1RM Strict Pull-Up, we should see the pull-up initiated by the lats and the movement of the shoulder blades, rather than movement starting at the elbow. Can scale to the lightest band possible and use that as Benchmark for pull-up or do max hold above the plane of the pull-up bar.

Metcon (Checkmark)

9:00 AMRAP

12 Push-Ups

9 Hang Power Snatch 95/65

6 Box Jumps 30/24”
Extra Instructions

The focus today is on moving quickly and staying efficient on the box jumps. We will definitely hit some shoulder fatigue with the hang power snatch and the push-ups, but the box jumps will be the movement that tends to slow this one down and give our arms a break.

Primary Objective : Complete 5-6 rounds of Triplet. ~90 second / round

Secondary Objective : Keep the hang power snatches unbroken

Stimulus : Hip Extension + Shoulder Stamina


Recovery / Mobility Protocol

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Pigeon

Optional Accessories

3 Rounds

Max Supine Grip Chin-Over Bar Hold

R: 30 seconds

Max Unbroken Barbell Bent Over Rows 95/65#

R: 30 seconds

30 second Max Banded Tricep Extensions

R: 60sec

1sec = 1 Rep