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
2 Sets, For Quality:
60 Second Machine of Choice (Easy pace)
10/10 Single Arm Dumbbell High Pulls , Light Load
10/10 Single Leg Dumbbell RDLs, Light Load
10/10 Single Leg Glute Bridges
:30/30 Second Banded Front Rack Stretc
Weightlifting + Strength
Every 4:00 X 4 Sets
1 “Clean and Jerk Complex”
5 Weighted Strict Pull-Ups
“Clean and Jerk Complex”
Power Clean
1 Floating Squat Clean
2 Split Jerks
(unbroken)
Extra Instructions / Points of Performance
Holding between 75-85% of your 1rm clean and jerk for the Complex
And start at around 70% of your 1RM weighted pull-up for the 5 reps
Goal: Complete the complex unbroken and aim to make each movement look and feel fast. Your attention should be on the split jerks, particularly that second rep. Brace your midline, engage your front rack position each time.
We will then go to the rig and perform 5 weighted strict pull-ups with a load that is somewhere around 70-80% of our 1RM weighted pull-up from the total we completed in Week 1 of the cycle.
Clean and Jerk
Weighted Pull-ups
Metcon (Time)
3 Rounds
25 Wall Balls 20/14lb
15/10 Calorie Echo Bike
10 Bar Muscle-Ups
Time Cap : 15:00 minutes
Goal : 8:00-12:00 minutes
Primary Objective : Unbroken Wall Balls and complete the Bar Muscle-Ups in 2 sets or less
Secondary Objective : Finish the workout in 10:00 minutes or less
Stimulus : Muscular Endurance / Aerobic Power
Extra Instructions
The focus today is on pure output and moving quickly. The bar muscle-ups are meant to be the crux of the workout, while still leaning into the fact that the quads will get pumped and you will need to keep a strong pace on the Wall Balls and Bike.
.
Developmental:
25 Wall Balls 14/10lb
20 Ring Rows
15/10 Calorie Echo Bike
Fitness:
25 Wall Balls 20/14lb
20 Kipping Pull-Ups
15/10 Calorie Echo Bike
Performance:
As Written
Elite:
21 Wall Balls 30/20lb
15/10 Calorie Echo Bike
9 Bar Muscle-Ups
*Optional Chipper for extra work after workout
Recovery
Recovery / Mobility Protocol
1:00 minute Seated Chest Stretch
2:00 minute Saddle Pose
1:00 minute Seated Forward Fold
1:00 / 1:00 minute Couch Stretch
Optional Accessories
Part A)
3 Sets, For Quality:
10 Second Top of Pull-up Hold
Straight into
20 Second Active Hang Hold
Rest as needed between sets
Level 3: As prescribed
Level 2/1: With Green or Red band
Part B)
3 Sets, For Quality
8-10 Reverse Nordic Curls
10/10 Single Arm Dumbbell GHD Preacher Curls
Strength
Front Squat
5 x 5 @ 65%
(Tempo)
On each rep, we’re looking for a 3 second lower & 1 second pause
Rest 3:00 minutes between sets
Percentage is based on your 1rm Front Squat
Conditioning
Rest 3:00 minutes after the Main WOD then complete
For Time
63 Wall Balls 30/20lb
45/30 Calorie Echo Bike
27 Bar Muscle-Ups
Bike Erg Conditioning
Warm-Up
5:00 minutes Easy Spin, conversational or RPE 5/10
Main
8:00-6:00-4:00-6:00-8:00 minutes @ 94-97% FTP
2:00 minutes between each set at 50-60% FTP
Cooldown
5:00 minutes Easy Spin
Primary Objective: Holding 94-97% FTP
Secondary Objective: Holding the higher range of the recovery portion wattage.
What is an FTP:
FTP: It is a measure of the maximum power output a cyclist can sustain for an extended period of time, typically around one hour but in this case 20km. FTP is an essential metric used to gauge an individual’s fitness and performance level in cycling. It is often used as a reference point for determining training zones and designing training programs.