WOD

Miramar Beach Strength and Conditioning – Crossfit Warm-up (Roller) “:30 Each side” Calf Roll Hamstring Roll Quad Roll Roll Over to V-Sit Squat to standing toe touch Immediately into 2 Sets, For Quality 200m Run 10 Alternating V-Ups 10 Deep Lunge Mountain Climber :30sec Jump Rope :15sec Wall Lean March 6/6 SL Glute Bridge w/pause 250m Row 10:00 CAP Metcon Metcon (Time) 3 Rounds 1 Mile Run 100 Double Unders 1000m Row *Reps will vary on DifficultyLevel Time Domain: 35:00-40:00 Time Cap: 42:00 Fitness : 3 RFT: 1k Run, 100 Singles, 1k Row Performance : 3 RFT: 1 Mile Run, 50 DUs, 1k Row Elite : As Written Triple 3 Re-Imagined, done in reverse order with the goal of completing under a challenging time cap. One reason we are doing this in reverse order and partitioned is to allow the time frame to be easily managed and those that will...
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Miramar Beach Strength and Conditioning – Crossfit Warm-up (Roller, Band) :30 each side General Warm Up: Banded Tricep stretch Banded Good morning Standing Quad Stretch Lat Roll Low back roll + Specific Warm Up: 3 Sets, For Quality: 15 I, Y, T’s, Light Fractional Plates 5/5 World’s Greatest Stretch 20/20 Lateral Banded Monster Walk s then complete: Tabata Max Air Squats *Looking for maximum speed on these reps. It doesn’t matter if Range of Motion is a little off, it is about the speed of the movement. 15:00 CAP Skill Work Skill/Drills *Coaches Notes Only Ring Muscle-Ups – Seated Banded Ring Muscle-Up – Feet Elevated Ring Muscle-Up Transition – Ring Swing Pull-Ups – Muscle-Up Pop Swing + Swing and Pull to Hip Metcon Metcon (Time) 4 Sets (Each for Time) *Pull Up Variation 7 Burpee Box Jump Overs 24/20” *Cal Echo 7 Burpee Box Jump Overs 24/20” *Pull Up Variation...
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Miramar Beach Strength and Conditioning – Crossfit Warm-up (Band, BB) :30 each side General Warm Up: Banded Tricep Stretch Banded Pull apart + Pass Through Banded Sots Press Pigeon Stretch Squat to standing toe touch Cossack Squat + Specific Warm Up: 5 AMRAP OR 2 Sets -:30 Cardio Choice -50ft Dual KBFront Rack Carry + 50ft Kettlebell Crossbody High/Low Carry -12 Dual KB Sumo Deadlift, light/moderate load -:20-30sWall Facing Handstand Hold Strength Sumo Deadlift Superset Every 3:00 for 15:00 5 Dead-stop Sumo Deadlifts @ 65-70% + 5-7 Wall Facing Handstand Push-Ups Wall Facing HSPU Sub: WF HSPU Static Hold :20 Metcon Metcon (Checkmark) 12:00 EMOM min 1: 15 DB Thrusters min 2: 15 V-Ups min 3: 15 American KBS Fitness : DB: 25/15/ Ab Mat SU/ KB: 44/26lb Performance : DB 35/25/ KB 44/26lb Elite : DB: 50/35/ GHD Sit Ups/ KB: 53/35lb Primary Objective : Unbroken on each movement...
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Miramar Beach Strength and Conditioning – Crossfit Warm-up (Roller, Rower, DB) General Warm Up (:30 each Side) Roller Hamstrings Roller Quads Low Back Inch Worm Blackburn shoulder Warm Up Roll Over to V-Sit + Specific Warm up 2 Rounds, For Quality 200m Run 10 Russian KBS 10 Goblet Split Squats 10 Lateral Skater Jumps 10:00 CAP Strength Bench Press 12:00 Clock 4 Sets, Superset 10 Dual Dumbbell Bench Press Straight into 10 Tempo Parallette Push-Ups Metcon (Checkmark) Every 4:00 for 16:00 20 Renegade Row 50/35lb, 22.5/16kg 100ft Sandbag Carry *Heavy / Unbroken 100ft Plate Push *Moderate / Fast Stimulus: Grunt / Strongman Strength Conditioning The focus today is on strength conditioning with an emphasis on midline / lower back strength work. We are targeting the muscles of the spine by working on some anti-rotational work with the renegade row and Sandbag work while also incorporating some good grunt style conditioning...
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Miramar Beach Strength and Conditioning – Crossfit Metcon Warm-up (Roller, Rower, DB) General Warm Up (:30 each Side) Roller Hamstrings Roller Quads Low Back Inch Worm Blackburn shoulder Warm Up Roll Over to V-Sit + Specific Warm up Every 2:00 x4 sets :30 Machine Choice 10 Lateral Line Jumps (over and back = 1) 8 Russian KBS + 8 American KBS 6 Inchworm Push-Ups 10:00 CAP Metcon (Time) For Time w/Partner Double Unders 20 Alternating Wall Walks (total) 60/40 Cal Row 100 American KBS 53/35lb 60/40 Cal Bike 20 Alternating Wall Walks (total) Double Unders **Notes** Wall Walks = Must be alternating for 20 total Time Domain: 16:00-20:00 Time Cap: 20:00Fitness: 200 Single Unders, 44/26 KB Scaled Wall Walks 50/35 Cal Row/ Echo Performance: 100 DUs Elite: 200 DUs Primary Objective : Complete the Wall Walks in under 3:00 and KBS in under 5 sets Secondary Objective : 50 Double...
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