Miramar Beach Strength and Conditioning – Crossfit
Warm-up
8:00 minutes to complete
2 Rounds, for Quality
:40 second Row + : 40 second Run or Shuttle Run
:15 second Dead-Hang + :15 Active Hang
10 Alternating Cossack Squats
:10-:15 sec Tuck L-Hang
5/5 Pendulum Lunges
Gymnastics Skill Work
10:00 minute Alt EMOM
min 1 : 1-2 Skin The Cat
min 2 : 2 Weighted Strict Pull-Ups
Metcon (3 Rounds for time)
Every 9:00 minutes x 3 Sets
400/350m Row or Ski Erg
300m Run
20 Pull-Ups
100ft Dual DB Suitcase Walking Lunges 50/35lb
Time Domain : 7:00-8:00 minutes
Time Cap : 8:00 minutes
Score : Time to complete each set
Primary Objective : Complete the Row + Run in 3:00 or less
Secondary Objective : Complete the Walking Lunges 50ft Unbroken Segments
Stimulus : Muscular Endurance / Aerobic Capacity / Threshold
Beginner:
350/300m Row
200m Run
10 Banded Strict Pull-Ups
100ft Walking Lunges
Fitness:
350/300m Row
200m Run
15 Pull-Ups
Lunges 35/25lb
Performance:
As Written
Elite:
20 Chest to Bar Pull-Ups
Lunges 70/50lb
Recovery
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Str etch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose
Optional Accessories
3 Sets, For Quality
10/10 Single Arm Dumbbell Bent Over Rows
10 Dual Dumbbell Bicep Curls
10 Reverse Nordic Curls
:30 second Dual Kettlebell Front Rack Wall Sit, light loads
Gymnastics Conditioning
16-minute Alt EMOM
Minute 1 : 7-13 Strict Deficit Handstand Push Ups, 4/2”
Minute 2 : 20/16 Calorie Row
Minute 3 : Max Distance Handstand Walk
Minute 4 : Rest
Primary Objective : Handstand Walk
Secondary Objective : Minute 1 & 2: Achieve the maximum reps possible for your ability.
This session is solely a developing strength with the first two minutes and challenging your handstand walk capacity in a minute, we want to see you achieve more than +60ft each minute.
Score : Total ft/m Handstand Walk
Stimulus : Shoulders
Finisher
4 Sets, For Max Power Output:
1:15 minute AMRAP
10/8 Calorie Echo Bike
15 American KB Swings 53/35lb
-Max Calorie Echo Bike
3:45 minute Rest
Stimulus : Lactate Endurance
Primary Objective : Max Calories to finish each set
Secondary Objective : Consistent Calories across