Miramar Beach Strength and Conditioning – Crossfit

Warm-up

2-3 Sets

2:00 Cardio Choice

10 Deep Lunge Mountain Climbers

5/5 Pendulum Lunges

:15 Passive + :15 Active Hang

:30 KB Dead-Bug

Skill Work

Gymnastics Skill Focus: Coaches Notes (No Measure)

Rope Climb Skill Work

Toe to Bar Skill Work
Spend some time going over rope climb technique and toe to bar skill work prior to the workout. We should be able to get into some good progressions and possibly pair up to have partners work together on the skill work.

Metcon

Metcon (Checkmark)

16:00 EMOM

min 1: 50ft DBLKB Front Rack Lunges

min 2: 12 Toe to Bar

min 3: 50/50ft KB Crossbody High Low Carry

min 4: Max Rope Climbs
Fitness: 30/20 DB

Performance: Alt TTB, 35/ 24 KB

Elite: 53/ 35 KB

Primary Obj: Achieve 3+ Rope Climbs in Minute

Secondary Obj : Unbroken Toe to Bar Reps

Cool Down

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

Extra Work

Bodybuilding Finisher

4 Sets, For Quality

10/10 Single Arm DB Rows

15 Tall Kneeling Banded Lat Pull-Downs

10 Hollow Body Weighted Maltese Raises

Extra Work

Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch