Miramar Beach Strength and Conditioning – Crossfit
Warm-up
WARM UP
3 Sets, For Quality
10/10 Banded External Shoulder Rotations
10/10 Banded Internal Shoulder Rotations
15 Banded Face Pulls
into..
Inverted Tabata:
4 Sets:
10 Seconds on : 20 Seconds off
Max Squat Jumps
Strength
Every 3:00, 4 Sets
8 Pause Bench Presses @ 60-65%
Rest: 30 seconds
4 Tempo Front Squats 62-67%
Primary Objective : The pause and the tempo format.
Secondary Objective : Load, we want you to work on time under tension rather than how much load you moved.
Front Squat Tempo: 31×1
Metcon (Checkmark)
3 Sets, For Time
100ftDual Dumbbell Walking Lunges 2×50/35lbFarmers Loaded
20 Burpees
4/3 Rope Climbs
Rest 2:00 minutes between sets
Time Domain : 4:00-5:00 minutes / set
Time Cap : 6:00 minutes / set
Running Time Ca p: 22:00
Primary Objective : Complete each set in under 5:00 minutes
Secondary Objective : Complete the Dumbbell Lunges unbroken
-Muscular Endurance / Stamina
Cool Down
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
4 Sets, For Quality:
15 Hip Thrusts , Moderate Load
5/5 Cossack Squats w/sliders
Max Strict Ring Dips in 25s