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