Miramar Beach Strength and Conditioning – Crossfit

Warm-up

(6:00 minute Cap)

3 Sets, For Quality

:30 second Machine Choice

:15 second Wall Supported Handstand Hold

:30 second Machine Choice

:15 second Alternating Landing Pogo Box Jumps

Metcon (Checkmark)

40 minute EMOM, Alternate each minute:

Minute 1: 8 Box Get Overs , 48/40”

Minute 2: 15/11 Calorie Echo Bike

Minute 3: 8 Strict Handstand Push-Ups

Minute 4: 15/12 Calorie Row

Extra Instructions / Points of Performance

We are looking for each movement to be pretty steady here today, with the most rest coming on the Strict Handstand minute. The rest of the movements should take around 45 seconds to allow for transition time to the next station.

Primary Objective: Complete each movement in under 45 seconds

Secondary Objective: Keep the overall effort here under 7/10 on the RPE scale

Stimulus: Muscular Endurance / Aerobic Capacity / Volume Accumulation

Recovery

Recovery / Mobility Protocol

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch

Optional Accessories

3 Sets, For Quality:

20 Alternating Barbell Landmine Rotations , Light Load

100/100ft (30/30m) Single Arm Kettlebell Suitcase Carry , Heavy Load

10 Dual Kettlebell Shoulder to Overhead

Rest as needed between sets

Today’s accessory work will primarily focus on midline and anti-rotational exercises. Our main goal is to enhance your core stability and strengthen your ability to resist movement at the core. By incorporating these exercises into your routine, we aim to develop a robust and stable midline.