Miramar Beach Strength and Conditioning – Crossfit
Warm-up
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
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