Miramar Beach Strength and Conditioning – Crossfit

Warm-up

Warm Up:

10:00 minutes for Quality

12/9 Calorie Machine of Choice

10 Prone Swimmers

5/5 Single Kettlebell Front Rack Curtsy Lunges , Moderate Load

5/5 Single Arm Ring Row (2020 Tempo)

:20 Second Wall Facing Handstand Hold

Shoulder Press

Strict Press

Every 2:30 minutes, 3 Sets

10 @ 65%

Extra Instructions / Points of Performance

Percentage is based on your 1rm Strict Press

Focus on smooth and controlled reps today. Please do not bounce the barbell off your Shoulders each rep.

Press through the entire foot as we drive the bar overhead. Finish over midline with strong lockout overhead. Focus on pinching the shoulder blades together and engaging the lats as we press. This is often a missed component in the press. For the press we can move to a single arm dumbbell strict press or a single arm landmine press for those that have issues with lifting a barbell overhead.

Metcon (Checkmark)

6 Sets x 1:30 AMRAP

15 GHD Sit-Ups

100ft Sandbag Carry 150/100lb

*In remaining time, accumulate

Max Feet Elevated Ring Rows @ Parallel

1:00 Rest between AMRAPs
Extra Instructions / Points of Performance

Goal: Have 30 seconds on Feet Elevated Ring Rows

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Primary Objective : Complete the GHD Sit-Ups and Sandbag Carry in 1:10 or less

Secondary Objective : Complete 8+ Ring Rows each set

Stimulus : Midline / Mid Back Strength Conditioning

Recovery

Recovery / Mobility Protocol

1:00 minute Down Dog to Updog

1:00 minute Thoracic Extension with Foam Roller

1:00/1:00 minute Scorpion Stretc h

:30/:30 second Thread the Needle Stretc h

Optional Accessories

4 Sets, For Quality

100ft (30m) Dual Kettlebell Overhead Carry

10/10 Split Stance Paloff Press

50ft (15m) Sled Push, For Load Choice on Loads