Miramar Beach Strength and Conditioning – Crossfit

Warm-up

8:00 minutes

2 Sets: For Quality

:40 second Row

:30 second Scapular Pull-Ups

2 Wall Walks

:10 second Angled Wall Facing Handstand Hold to Seven Position

Gymnastics

12:00-15:00 minute Clock

Accumulate

10 Skin the Cats

2:00 minutes Freestanding Handstand Hold

Extra Instructions : Points of Performance

We are looking to get in some quality movement here to start the day with some work on Skin the Cats as well as a freestanding or wall supported Handstand Hold. For the Skin the Cats we can work through this progression ( Skin the Cat Progression ) . And for the Handstand Hold we can work the Freestanding Handstand Block Drill, utilize a band in the rig for the calves to bounce off, or work in with partners to spot and help with accumulating time on your hands. We can also utilize these Handstand Box progression drills as well.

Metcon (Checkmark)

18:00 minute EMOM (3 Rounds)

Minute 1 : 200/170m Row

Minute 2 : 12 Sumo Deadlift High Pulls 95/65lb

Minute 3 : 200/170m Row

Minute 4 : 14 Alt Front Rack Step-Ups 95/65lb, (24/20”)

Minute 5 : 200/170m Row

Minute 6 : 16 American KB Swings 53/35lb

Extra Instructions:

This workout should provide a challenge, but not feel like an all-out effort. The Front Rack Step-Ups will be quite difficult and blast the core a bit going into the row, but should be at a weight that is light enough to remain unbroken. We are looking today to scale to loads that allow for unbroken reps across all sets.

Primary Objective : Complete each movement in 45 seconds or less

Secondary Objective : If you wear a heart rate monitor, look to keep heart rate to under 80% of Maximum.

Stimulus : Muscular Endurance / Aerobic Stamina
Beginner:

Row: 150/130m

Barbell Load: 45/35lb

Russian Kettlebell Swing Load: 44/26lb

Fitness:

Row: 180/160m

Barbell Load: 75/55lb

Kettlebell Load: 44/26lb

Performance:

As Written

Elite:

Row: 250/220m

Barbell Load: 115/75lb

Kettlebell Load: 70/53lb

Recovery

1:00/1:00 minute Low Dragon Stretch

:40 second Extended Reverse Plank Bridge

1:00 / 1:00 minute Samson Stretch

1:00 minute Updog Stretch

Optional Accessories

5 Sets: For Quality

:15 / :15 second Copenhagen Plank

:15 / :15 second Star Plank

:15 / :15 Single Leg RDL Iso Hold

Quality Isometrics today for hip and back health. Take these seriously and they will make you feel so much better.

Conditioning

Active Recovery

60:00 AMRAP @ Zone 2 Heart Rate

2k Bike Erg

1k Row

500m Ski Erg