Friday

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 minutes for Quality

12/9 Calorie Machine

5/5 World’s Greatest Stretch

10 Banded Barbell Good Mornings, 45/35lb

20/20 Lateral Banded Monster Walks

2 Wall Walks + :20 nose to Wall Handstand Hold

Deadlift

15:00 Alt EMOM

minute 1 : Seated 8-12 Dual Dumbbell Strict Press

minute 2 : *Deadlift Set

minute 3 : Rest

Extra Instructions / Points of Performance

Deadlift %

Set 1: 5 reps @ 65%

Set 2: 5 reps @ 70%

Set 3: 5 reps @ 75%

Set 4: 5 reps @ 80%

Set 5: 4 reps @ 85%

*Percentage is based on your 5rm Deadlift

**Drop % by 5-8% if you are using your 1RM for % today

Dual Dumbbell Strict Press

Load: Choice

Metcon (Time)

4 minute EMOM

3 Power Cleans @ 155/105lb

3 Front Squats

3 Shoulder To Overhead

Rest 1:00 minute

4 minute EMOM

5 Power Cleans @ 115/75lb

5 Front Squats

5 Shoulder To Overhead

Rest 1:00

4 minute EMOM

7 Power Cleans @ 95/65lb

7 Front Squats

7 Shoulder To Overhead

Primary Objective: Completion

Secondary Objective: Unbroken

Stimulus : Barbell Cycling / Grip & Shoulders

Extra Instructions

complete all the desired reps unbroken within the minute. If you won’t be using the prescribed weights today, make sure to start at something heavy and then reduce the loading gradually to finish on a light load. But make sure you can always cycle the barbell for touch and go sets.
.

Developmental:

*Hang Power Cleans

First EMOM : 95/65lb

Second EMOM : 75/55lb

Third EMOM : 65/45lb

Fitness:

Load:

135/95lb

115/80

75/55

Performance:

As Written

Elite:

Load:

185/135lb

135/105lb

115/80lb

Recovery

Recovery / Mobility Protocol

1:00/1:00 minute Couch Stretch

1:00/1:00 minute Extended Arm Lizard Pose

1:00/1:00 minute Frog Pose

1:00 /1:00 minute Crossbody Lat Stretch

Optional Accessories

3 Sets, For Quality

10 Dual Dumbbell Zottman Curls

10/10 Single Leg Barbell Hip Thrust

:35 second weighted sorenson hold

Weightlifting

Part A.

Power Clean

9 reps @ 50%

7 reps @ 65%

5 reps @ 80%

3 reps @ 85%

Rest as needed between sets

This is not touch and we want you to setup between each rep

Once you complete Part A, please move onto Part B:

Part B.

8 minute EMOM

Minutes 1-2: 3 Power Cleans @ 80%

Minutes 3-4: 1 Power Clean @ 85%

Minute 5-8: 1 Power Clean @ 85%+

*for the last four minutes increase load each set

Primary Objective: All successful lifts, select loads that will allow you to achieve 100% success rate.

Secondary Objective: Prioritize taking an additional second for proper setup before each rep. Focus on emphasizing both technique and power during each lift.

Conditioning

Complete the following Challenge:

Every 2:30, until failure:

10 Dual DB Box Step Overs, 50/35 lb

12 Strict Handstand Push-Ups

15/12 Cal SkiErg or Row

*Increase calories by 3/2 each set

Score: Completed Rounds

Goal: +3 rounds

**If you complete more than 7 sets, please stop, you have clocked the programming.

Primary Objective : Push the SkiErg or Row

Secondary Objective : Handstand Push-Ups Unbroken on Each Set

Stimulus : High Rate / Anaerobic Threshold

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