Miramar Beach Strength and Conditioning – Crossfit
Warm-up
9:00 minute EMOM, Alternating Stations
Minute 1 : 200/170m Row
Minute 2 : 30 Singles or 15 Double Unders + 10 Plank Shoulder Taps
Minute 3 : 8 Ring Rows + 8 Alternating Box Step-Ups
Metcon (Time)
3 Rounds
1000m Row
100 Double Unders
20 Renegade Rows 50/35lb
10/10 Contralateral Kettlebell Front Rack Step-Up 24/20”, (1x 53/35 lb)
Time Domain : 22:00-27:00
Time Cap : 30:00
The focus today is on steady state conditioning and midline stability. We are looking at an overall smooth workout with some challenging movements that target contralateral stability. The QL’s and obliques are a main target area for today’s workout.
Primary Objective : Complete within the time cap while keeping RPE at 7 or lower
Secondary Objective : Complete the double unders in 3 sets or less
Stimulus :
Chipper Feel / Grind / Aerobic Capacity
Developmental:
800/650m Row
150 Single Unders
20 Plank Shoulder Taps
10 Goblet Step-Ups 20’’ 35/26lb
Fitness:
1000m Row
50 Double Unders
20 Renegade Rows 35/25lb
10/10 Contralateral Kettlebell Front Rack Step-Up 24/20”, (1x 35/26lb)
Performance:
As Written
Recovery
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 *Repeat from last week (Keeping the hip and midline work)
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
Full Off Day or Choice Active Machine Flush (40:00 minutes Z1-Z2)