Miramar Beach Strength and Conditioning – Crossfit

Warm-up

(Roller, Rower, DB)

General Warm Up

(:30 each Side)

Roller Hamstrings

Roller Quads

Low Back

Inch Worm

Blackburn shoulder Warm Up

Roll Over to V-Sit

+

Specific Warm up

2 Rounds, For Quality

200m Run

10 Russian KBS

10 Goblet Split Squats

10 Lateral Skater Jumps

10:00 CAP

Skill Work

Rope Climb Drills and Progression

Handstand Walk Skills and Drills

15:00 CAP

Metcon (Checkmark)

Every 3:00 for 15:00

50ft Handstand Walk

3/2 Rope Climbs

Alternate Version #1

Every 3:00 for 15:00

5 Wall Walks

15 Supinated Inverted Rows

Alternate Version #2

Every 3:00 for 15:00

20 Wall Facing Handstand Shoulder Taps

100ft Hand Over Hand Rope Sled Pull
Stimulus : Shoulder Stamina / Gymnastics Skills

Primary Objective : Complete each round in sub 2:00

Secondary Objective : Unbroken handstand walks and rope climbs in under 1:00

Focus today is on skill acquisition and or strength development. We have multiple options here today with them all being equally challenging in different ways, so all should be considered a level 3 option.

Cool Down

Shoulder Mobility

10/10 Side Lying Thoracic Rotatio n

10 Thoracic Spin Foam Roll

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretc h

Optional Accessories

3 Sets, For Quality

8 Inchworm Toe Slid es

15 Straddle Pike Ups

:30Plank Hold