Miramar Beach Strength and Conditioning – Crossfit

Warm-up

3 Sets, For Quality

6 Inchworm Push-Ups

10 Prone Swimmers

:15 second Passive Hang + :15 Active Hang

5/5 Single Arm Ring Row (2020 Tempo)

Pull-ups

Max Unbroken Strict Pull-Ups

Fitness :

Max Banded Strict Banded Pull-Ups @ 2” Band

Developmental :

Max Ring Rows @ Body Parallel

Gymnastics Skill Work

Rope Climb Skill Work

Metcon (Checkmark)

20 EMOM

min 1 : 12 Dual DB Bench Press 50/35lb, (22/16kg)

min 2: 3/2 Rope Climbs, 15 ft

min 3 : 50 Double Unders

min 4 : 100ft Farmers Carry, For Load
.

Developmental:

DB Load: 30/20lb, (14/9kg)

3 Rope Pull to Stands

60 Single Unders

Fitness:

8 Dual DB Bench Press 50/35lb, 22/16kg

1 Rope Climbs, 15 ft

25 Double Unders

Performance:

As Written

Elite:

DB Load: 70/50lb

3/2 Legless Rope Climb

75 Double Unders

Recovery

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Childs Pose

Optional Accessories

Accumulate

100 Banded Bicep Curls

50 DB Chest Flys

100 Banded Tricep Extensions

Active Recovery (Option 1)

Warm-Up

2 Rounds

100m Swim

100m Kick

100m Pull

Drill Set

8x50m

25 Drill + 25 Swim

*rotate between

-Catch-Up Drill

-Fingertip Drag

-6 Kick Drill

-Fist Drill

Speed Primer

4x50m Builds

moderate on first 25 into fast second 25

R: 1:00 b/s

Main Set/Time Trial (Baseline)

For Time:

200 Freestyle

*break

For Time:

100 Freestyle

*break

For Time:

50 Freestyle

*note times for each, we will use these as benchmarks

Cooldown:

100m Easy