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...Read more

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...Read more

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...Read more

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...Read more

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...Read more