Announcements
Don’t forget!! BRING A FRIEND WEEK is 11 September 2023!!! Please use the sign-up sheet located on the front desk to list all of your friends who are joining us. There is also a QR code you can use to have your friends complete the waiver prior to coming to class. Anyone who joins gets both you AND your friend a referral credit of 40% off one month membership!
Miramar Beach Strength and Conditioning – Crossfit
Warm-up
8:00 Alt EMOM
Minute 1 : 45 Second Machine of Choice (Easy pace)
Minute 2 : 5/5 World’s Greatest Stretch
Minute 3 : 6 Walking Inchworm Push-Ups
Minute 4 : 20 Air Squats + :20 second Hollow Hold
Strength
20:00 minute Running Clock
Every 2:00 X 4 Sets
Bench Press
Set 1: 5 Reps @ 75%
Set 2: 5 Reps @ 80%
Set 3: 5 Reps @ 85%
Set 4: 5 Reps @ 85%
Percentage is based on your 3rm Bench Press
Part B)
Take 5:00 to Warm-Up to Weight
Back Squat
1 Set of 20 reps @ 55%
Extra Instructions / Points of Performance
For the Bench Press we are looking at hitting a classic 4×5 rep scheme with the goal of increasing our 3RM we hit last week. Drop the percentage by 5% if you are using your 1RM to dictate the % range for the reps.
For the Back Squat the percentage is based on the 5rm you achieved last week. These reps need to be completed unbroken.
We’re about to embark on a progressive 20 rep Squat Cycle. The first few weeks should feel very manageable however, the difficulty of the sets will increase as we increase the loading throughout the cycle.
Bench Press
Back Squat
Metcon (AMRAP – Rounds and Reps)
8:00 AMRAP
2 Back Squats
4 Dumbbell Deficit Push-Up
6 Dual DB Burpee Step-Ups 24/20”
:10 L-Sit *on Dumbbells
* % on the Back Squat should not exceed 80% of 1RM
Extra Instructions:
Primary Objective : Complete Each Movement Unbroken
Secondary Objective : Complete ~4 Rounds
Stimulus : Strength Conditioning / Lower Body + Upper Body Push
RPE: 8/10
The focus for this one is a functional pump session with the goal of maintaining a tight rigid position for all movements today. Global bracing and staying controlled through each movement is the overall focus. Moving fast is not the priority with this one today.
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Developmental:
Back Squats @ 80% of 1RM
Elevated Push-Ups
Dual Dumbbell Step-Ups (25/15lb)
:10 Hollow Hold
Fitness:
Back Squats @ 225lb/155lb,
:10 second Tuck L-Sit
DB Burpee Load: 35/25lb
Performance:
Back Squats @ 315/205lb
:10 L-Sit on DB’s
DB Burpee Load: 50/35lb
Elite:
Back Squats @ 315/205lb
DB Burpee Load: 70/50lb
Recovery
Recovery / Mobility Protocol
1:00 minute Elevated Prayer Stretch
1:00/1:00 minute Elevated Pigeon Stretch
1:00 minute Seated Chest Stretch
1:00/1:00 minute Scorpion Stretch
Optional Accessories
4 Sets, For Quality
6/6 Goblet Loaded Box Pistol
6 Slow Tempo Straight Bar Dips (4242 Tempo)
16 V-Ups
Rowing Conditioning
Row Conditioning
3 Sets: For Intervals
2000m @ 10k Pace
Rest 1:30 minutes
1500m @ 10k -2sec/500m
Rest 1:30 minutes
750m @ 2k -5sec/500m
Rest 3:00 minutes
Primary Objective: Complete each segment at the prescribed pace
Secondary Objective: Start at 22-24spm for the 2k and steadily increase the stroke rate until the 750m
Stimulus: 10k Row Development / Lactate Threshold
Gymnastics
3 Sets: For Intervals
3/2 Legless Rope Climbs
15/12 Calorie Ski Erg
9/7 Ring Muscle-Ups
Rest 3:00 minutes between sets
Weightlifting
Every 2:30 minutes, 6 Sets
Power Clean + Hang Squat Clean + Split Jerk
Rest 20 seconds
Squat Clean + Split Jerk
Starting @ 65% of Clean and Jerk, increase each set to no higher than 82%