Miramar Beach Strength and Conditioning – Crossfit
Warm-up
Warm-Up
2-3 Sets, For Quality
1:00 minute Row
10 Cossack Squats
20 Plank Shoulder Taps
:30sec Glute Bridge Hold
5 Broad Jumps For Distance
Strength
Deadstop Front Squat
Dead Stop Front Squat with 2 second negative
Every 30 seconds x 10 sets:
1 Dead Stop Front Squat with 2 seconds negative
Holding 65% of your 1rm Front Squat
Rest 2:00 minutes
Every 30 seconds x10 sets:
1 Dead Stop Front Squat with 2 seconds negative
Holding 70% of your 1rm Front Squat
Metcon (Checkmark)
16:00 Minute EMOM
min 1 : 15 Dumbbell Thrusters 35/25lb
min 2 : 10 Dual Dumbbell Step-Overs (2×35/25lb)
min 3 : 15/12 Cal Row
min 4 : Rest
Extra Instructions
Focus today is primarily going to be a quad pump as we move from the Dumbbell Thrusters to the Step-Overs, and finally finishing off with the row. The goal is not to be moving at an all out pace, but working more on trying to be efficient through this EMOM
Primary Objective : Complete each movement unbroken
Secondary Objective : complete each segment in under 45 seconds
Stimulus : 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