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
3 Sets, For Quality (6:00 minutes)
1:00 minute Cardio Choice
10 Bootstrap Squats
10 Theraband Inverted Raises
10 Banded Face Pulls
6/6 single Arm Ring Rows
into..
(4:00 minutes to Complete)
3 Sets w/Empty Barbell 45/35lb
4 Hang Snatch High Pulls
4 Hang Muscle Snatch
4 Overhead Squats
4 Front Squats
4 Hang Squat Cleans
Weightlifting + Strength
Every 2:00 X 4 Sets
Hang Squat Snatch + Overhead Squat
Rest 10 seconds
Squat Snatch
into..
Every 2:00 X 4 Sets
Hang Squat Clean + Front Squat
Rest 10 seconds
Squat Clean
Extra Instructions / Points of Performance
We are looking to start the percentage at 70% of Squat Snatch for the Snatch Complex and then build the percentage by feel today to something in the “Heavy” range. This means somewhere around 82-85% of 1RM. We will then adjust loads just a bit and roll directly into the Clean Complex where we will continue to build a heavy load on that complex today. Again, somewhere in the range of 82-85%
The focus today will be speed in the 3rd pull. That means the pull under the bar and into a quality catch position. For the Snatch, we are looking at a strong punch and pushing up against the bar, whereas for the clean, we want to see the barbell catch high in the front rack by pressing the elbows through the bar and up against the barbell. Flex your core and stand strong out of the squat.
Snatch
Clean and Jerk
Metcon (Time)
4 Man Makers 50/35lb
12 Kipping Pull-Ups
8 Man Makers 50/35lb
24 Kipping Pull-Ups
8 Man Makers 50/35lb
12 Kipping Pull-Ups
4 Man Makers 50/35lb
Man Maker = Push-Up + Row Right + Push-Up + Row Left + Burpee + Squat Clean Thruster
Goal : 9:00-12:00 minutes
Time Cap : 14:00 minutes
Primary Objective : Man Makers… Goal is to maintain a pace of 15 seconds or faster per rep here
Secondary Objective : Kipping Pull-Ups, working on linking big sets
Stimulus : Upper Body Interference / Muscular Stamina
.
Developmental:
Devils Press
Ring Rows
Load: Athletes Choice
Fitness:
3 Man Makers
9 Kipping Pull-Ups
6 Man Makers
18 Kipping Pull-Ups
6 Man Makers
9 Kipping Pull-Ups
3 Man Makers
Load: 35/25lb
Performance:
As Written
Elite:
4 Man Makers 50/35lb
8 Bar Muscle-Ups
8 Man Makers 50/35lb
24 Chest to Bar Pull-Ups
8 Man Makers 50/35lb
8 Bar Muscle-Ups
4 Man Makers 50/35lb
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
Barbell Back Rack Stationary Reverse Lunge
1 x 10/10 @ 75%
2 x 8/8 @ 80%
1 x 6/6 @ 85%
Percentage is based on your 10-rep max Lunge
Rest 2:00-3:00 minutes between sets
*This is 10 Reps each leg, then 8/leg and so on. This is where we have worked into a little different progression than on Compete. We are tackling a little more muscular endurance and hypertrophy work.
–
Into…
Back Squat
Build up to 90% of your 1rm
Then complete:
2 x 2 @ 90%
Rest 3:00-4:00 minutes between sets
Percentage is based on your 1rm Back Squat
Conditioning
For Time:
100 Heavy / Drag Rope Double Unders
80 Wall Balls, 30/20 lb , 10/9ft target
600m Run
40 Dumbbell Bench Press, 70/50 lb (32/22.5kg)
200ft (60m) Handstand Walk
Time Cap: 18 minutes
RPE: 7/10
Stimulus: Forearm Pump / Upper Body Fatigue
Conditioning
Every 8:00/9:00 minutes, 3 Sets:
Set 1:
500m Row
500m SkiErg
1000m BikeErg
Set 2:
600m Row
600m SkiErg
1200m BikeErg
Set 3:
700m Row
700m SkiErg
1400m BikeErg
Score: Total Work Time
Primary Objective: Complete each set within the 8:00 minute time frame for men and 9:00 minutes for women
Secondary Objective: Targeting the SkiErg, if you are comfortable that you will complete this workout within the time frame then push the ski a touch faster than you would normally.
RPE: 9/10
Stimulus: Lactic Threshold