Sunday Funday!

Miramar Beach Strength and Conditioning – Crossfit



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


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