WOD

Miramar Beach Strength and Conditioning – Crossfit Metcon Warm-up (Roller, Band) (1:00 each Side) Roller Hamstrings Roller Quads Low Back Inch Worm Full T-Hip Opener Blackburn shoulder Warm Up Roll Over to V-Sit 200m Run 15:00 CAP Metcon (Time) In Teams of 2 For Time (with a Partner): 2 Rounds 9 Rope Climbs* (total) (15 ft) 11 Wall Walk* (each) 20 Dumbbell Burpee Box Step Overs* (each) (2×50/35 lb, 24/20″) 800m Dumbbell Run (together) (1×50/35 lbs) 30:00 CAP*For the first three movements, one partner works at a time, while the other partner maintains a Hollow Hold position. Rope ClimbSub: Rope Sit to standing Strict chin up + knee’s to elbows 1:3 Wall Walk Sub: Handstand Hold1: 10s Freestyle Handstand Hold. 1:10s Handstand Push Ups 1:3 Pike Push Ups 1:3 Bear Crawls 1:25′ DB Burpee Box Step Over Sub: Burpee box step over 1:1 Up Down + Step over 1:1 Run...
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Miramar Beach Strength and Conditioning – Crossfit Warm-up (Roller, Band, barbell) :30 each side Banded Tricep stretch Banded Good morning 10 Banded Pull apart + 10 Banded Pass Through 10 Banded Sots Press Lat Roll Low back roll + 2 Rounds :30 Machine OR 200m Run 10 Snatch Grip Deadlifts 10 Hang Snatch grip high pulls 10 Squat Snatch 10:00 CAP Strength Power Snatch (From the High Hang Position + Power snatch) 3 sets x 2+1 @ 73% of 1RM Power Snatch 1RM Power snatch unknown: (Roughly 70-75% 1RM Power clean) 15:00 CAP Metcon Metcon (AMRAP – Reps) 7 AMRAP 3-6-9-12-15… Toes To Bar Ground to Overhead + REST 1:00 + 7 AMRAP 3-6-9-12-15… Pistol Squats Shoulder to overheadFitness: 95/65, 135/ 95 performance: 115/75, 155, 105 elite: 135/95, 185/135 T2B Sub: Knees to Elbow 1:1 V-Ups 1:1 Ab Mat Sit Ups 1:2 G2OH Sub: Power Clean Sandbag Clean Pistol Sub: Banded...
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Miramar Beach Strength and Conditioning – Crossfit Warm-up (Roller, Band) General Warm Up (00:30 Each Side) Hamstrings Quads 1:00 Lower Back 10 Roll Over to V-Sit 10 Cossack Squats 10 Banded Pull Apart 10 Banded Pass through 10 Banded Overhead Squats Utilize remaining time to set up equipment and warm up movements 15:00 CAP Metcon Morrison (Time) 50-40-30-20-10 Reps For Time Wall Ball Shots (20/14 lb) Box Jumps (24/20 in) Kettlebell Swings (1.5/1 pood)In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010To learn more about Morrison click here30:00 CAP Extra work Tabata 8 Rounds :20 WORK/ :10 REST Weighted Russian Twists Cool Down Coach Led GOWOD Mobility Stretch Hydrate and eat to recover!
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Miramar Beach Strength and Conditioning – Crossfit Warm-up (Roller) “:30 Each side” Hamstring Roll Quad Roll Squat to standing toe touch Lat Roll 10 Banded Pass Through + Banded Pull Apart Immediately into Coach Led BB Warm Up 10 min CAP Strength Metcon Clean and Jerk (Clean Complex) Clean + Front Squat + Clean + Split Jerk + Clean 2 Sets x (1+1+1+1+1) @ 80% of 1RM C&J 15:00 CAP Metcon (AMRAP – Rounds and Reps) 15 AMRAP 14/11 Echo Bike 14/11 Cal Row 6 Shuttle Run (50′ Total each Run) 15:00 CAPBike/ Row Sub: 200m Run 20 Cal Ski Shuttle Run Sub: C2Bike 1:00 Seated Effort OR Standing (Damper 10) () () Extra work A) High Hang Squat Clean 4 x 2 @ 55% B) Clean & Jerk 2 x 1 @ 83% C) Front Squat Complex Pause F.S. + F.S. + Pause F.S. 3 x (1+2+1) @ 75%...
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Miramar Beach Strength and Conditioning – Crossfit Warm-up (Roller, Band, Barbell) :30 each side Banded Tricep stretch Banded Pull a part OH Banded Pull a part Banded Pass Through Pec Stretch on Rig/ Wall Squat to standing toe touch Lat Roll Low back roll + 2 Rounds :30 Machine OR 200m Run 10 BB Shoulder Press 5 BB Power Cleans 5 Strict Pull Ups 5 Burpees 10:00 CAP Strength Bench Press 5 @ 72% 5 @ 75% 5 @ 77% 5 @ 80% 5 @ 82-83% *Between each Set: 3 Sandbag Cleans + 100′ Sandbag Carry as fast as possible 20:00 CAP () () Metcon Metcon (3 Rounds for time) 3 Rounds 25/20 Cal Row *9 Pull Up Variation 9 Deadlifts @ 50% of 1RM 15:00 CAPFitness: Pull Up + Ring Dip 1:2 Performance: Chest to Bar 1:2 Elite: Bar Muscle Up Row Sub: Run- 200m Echo – 18/14 cal Ski- 25/20...
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