Miramar Beach Strength and Conditioning – Crossfit Warm-up 8:00 minute EMOM, Alternating Each minute minute 1: Choice Machine minute 2: 10 Hollow Rocks + 10 second Hollow Hold minute 3: Choice Machine minute 4: 2 Wall Walks + 10-15 second Hold Focus here is just to prime things and get some blood flow to the muscle groups we are using today prior to going through specific movement prep for the day PRIMER Work on correct positions for the Wall Facing Handstand Push-Up and scaling according to the athletes level. The best scale would just be to move farther off the wall to create a less challenging angle, then next move to the box, and finally to a Dumbbell Press. Then we want to tackle what we are looking for from the Medall Weighted Sit-Up and Russian Twist. The big point to address is that it’s only one med ball that...Read more

Miramar Beach Strength and Conditioning – Crossfit Warm-up 12:00 minute EMOM, Alternating Movements minute 1: Choice Cardio minute 2: 10 Bar or Ring Kip Swings + 10 Alternating Single Arm Kettlebell Swings minute 3: “Barbell Complex” minute 4: Rest and add a little weight to the barbell “Barbell Complex” 3 Hang Muscle Snatch 3 Snatch Grip Push Press 3 Low Hang Power Snatch Each round decrease by 1 rep on each movement and add a little load Power Snatch Every 2:00 X 6 Sets Set 1: 7 Reps @ 60% Set 2: 6 Reps @ 65% Set 3: 5 Reps @ 70% Set 4: 4 Reps @ 75% Set 5: 3 Reps @ 80% Set 6: 2 Reps @ 85% Developmental : 2 Sets 3 Position Power Snatch (Hip, Thigh, Knee) Fitness / Performance : Quick Singles Elite : Touch & Go ALL Reps Chest up and eyes forward at...Read more

Miramar Beach Strength and Conditioning – Crossfit Warm-up 10:00 minutes, For Quality 200m Run 5/5 Quadruped Thoracic Rotations :20 Second Extended Reverse Plank Bridge 20 Plank Shoulder Taps 5 Step-Down Box Jumps Bench Press Take 10 minutes to Establish a 5RM OR Every 2:00 minutes, 5 Sets 5 Reps @ 31×1 Tempo (Choice on load) Metcon (No Measure) 3 Sets 400m Run 16 Bench Press 135/95 lb 10 Burpee Box Jump Overs 24/20” Rest 1:00 between sets Goal : 12:00-16:00 minutes Time Cap : 18 minutes (including rest) Score : Total Running Time Primary Objective : Increase effort across sets, slowest set to be round 1. Secondary Objective : Bench Press: Complete each set within two sets or less Stimulus : Upper Body Press / Stamina. Developmental: Dumbbell Bench Press 30/20lb Burpee Box Step-Overs Allowed Fitness: Load: 95/65lb Performance: As Written Recovery 1:00 minute Down Dog to Updog 1:00 minute...Read more

Miramar Beach Strength and Conditioning – Crossfit Warm-up 2 Sets, For Quality (8:00 minute Cap) 1:00 minute Row (:30 ez, :20 Mod, :10 Hard) 10 Alternating Cossack Squats 10/10 Single Leg Glute Bridges 8/8 Bird Dogs w/Pause :20 second Dead-Bugs . Back Rack Lunge Every 2:00 minutes X 4 Sets 5 Reps/Leg Perform all 5 reps on one leg, then all 5 reps on the other leg starting @ 100% of your 10RM and increasing load to a max for the day Metcon (Time) 21/17 Cal Row 16 Dual Dumbbell Farmers Lunge 15/12 Cal Row 16 Dual Dumbbell Front Rack Lunge 9/7 Cal Row 16 Mixed Rack + Overhead Walking Lunge Rest 2:30 minutes 21/15 Cal Echo Bike 16 Dual Dumbbell Farmers Lunge 15/11 Cal Echo Bike 16 Dual Dumbbell Front Rack Lunge 9/7 Cal Echo Bike 16 Mixed Rack + Overhead Walking Lunge Mixed Rack + Overhead Lunge =...Read more

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...Read more