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

2-3 Sets, For Quality

1:00 Minute Cardio Choice

10 Cossack Squats

20 Plank Shoulder Taps

:30sec Glute Bridge Hold

5 Broad Jumps For Distance

10:00 CAP

Metcon (Checkmark)

20:00 AMRAP

10 AltDBHang Clean and Jerk

5/5 Alt Step-Ups 24/20’’

20 Air Squats

50/50ft Single Arm Overhead Carry

Goal: 8+ Rounds
Primary Objective : Keep each round to under 2:30

Secondary Objective : Don’t put the Dumbbell down except for on Air Squats

Stimulus : Unilateral Strength / Stability + Aerobic Support

Fitness : 25/15 DB

Performance : 35/25 DB

Elite : 50/35 DB

Cool Down

Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Up dog

:30 Down Dog

:30 Low Dragon Pose

:30 Twisted Dragon Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstring Stretch

Optional Accessories: Stability and Unilateral Strength

Every 3:00 for 15:00 (5 Sets)

2/2 Turkish Get-Ups

4/4 KB Crossbody Tall Kneeling to Standing

6/6 Weighted Pistol Step-Downs (3sec Eccentric)