Miramar Beach Strength and Conditioning – Crossfit Warm-up Specific Warm-Up (5:00-17:00) 12:00 minute EMOM, Alternating Movements minute 1: Choice Cardio minute 2: 10 Banded Good Mornings + 5 Inchworm Push-Ups minute 3: “Barbell Complex” minute 4: Rest and add a little weight to the barbell “Barbell Complex” 3 High Hang Muscle Clean 3 Hang Power Clean 3 Push Press 3 Front Squat 3 Split Jerk Each round decrease by 1 rep on each movement and add a little load PRIMER Go over the complex for the day, talking through points of performance at each position. High Hang = Hip (Dip and Drive vertically through the bar, pull under fast!) Hang = Top of the knee / mid to low thigh (Stay over the bar, push through the floor, then jump vertically up and through the bar, coming behind the bar only once we start the pull under the bar) Full...
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