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

12:00 minutes for Quality

1:30 Row (:45 EZ, :30 mod, :15 hard)

10 S quat to standing toe touch.

15 Banded Goodmornings

:15 second Active Hang + :15 second Passive Hang

20 Alternating V-Ups

Metcon (Time)

9/11 MEMORIAL WORKOUT

With a Partner

Buy In:

2001m Row (Swap every 500m)

+

(You Go/ I Go per movement)

9 Rounds

11 V-Ups

11 Dual DB Power Cleans

11 Wall Balls

Time Cap : 36:00

Goal : 25:00-30:00

Primary Objective : Challenging yourself

Secondary Objective : Overall Time

Stimulus : Muscular Endurance / Chipper
.

Developmental:

DB: 25/15lb

Wall Balls 10/8lb

Fitness:

DB: 35/25lb

Wall Balls 14/10lb

Performance/ Elite:

DB: 50/35lb

WB: 20/14lb

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

3 Sets, For Quality

8/8 Dual Dumbbell Split Stance Romanian Deadlift 30×1 Tempo

10/10 Tall Kneeling Paloff Press

1:00 minute plank

Rowing Conditioning

10k Rowing Development

3 Sets:

1000m

800m

600m

400m

Rest 60 seconds between intervals

Rest 2:30 minutes between sets

Paces:

1000’s @ 10k pace

800m @ 5k pace

600m @ 5k-3sec pace

400m @ 5k-5 sec

Maintain control throughout the entire workout, directing your focus to the 1000m and 800m distances. Today’s objective is to engage your aerobic threshold for the purpose of progressing towards a 10k development. With this in mind, redirect your attention to align with this goal.

RPE: 7/10

Stimulus: Aerobic threshold

Weightlifting

Clean and Jerk Complex

Part A.

Every 2:00 X 3 Sets

1 Squat Clean

3 Front Squat

5 Push Press

7 Push Jerks

Starting @ 35% of your 1rm Clean and Jerk and increase load each set, goal to finish above 45% of your 1rm Clean and Jerk

Once you complete Part A, please move on to Part B:

Part B.

Every 2:30 X 5 Sets

1 Clean

1 Front Squat

1 Jerk

Rest: :10-:15

1 Clean and Jerk

Begin at 82% and across the 5 working sets finish at 87% of your 1rm Clean and Jerk. One set consists of 1 Clean, 1 Front Squat, 1 Jerk, Rest, 1 Clean Jerk

Your priority today is completing a successful complex at 87% within this tighter time frame of 2:30 minutes .

Strength

Front Squat

4 x 5 @ 70%

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

Gymnastics

Ring Muscle Ups

Complete the following within the designated time frames:

Level 3:

00:00 – 05:00

15 Ring Muscle Ups

05:00 – 09:00 minutes

12 Ring Muscle Ups

09:00 – 12:00 minutes

9 Ring Muscle Ups

12:00 – 14:00 minutes

7 Ring Muscle Ups

14:00 – 15:00

5 Ring Muscle Ups

Level 2:

00:00 – 05:00

11 Ring Muscle Ups

05:00 – 09:00 minutes

9 Ring Muscle Ups

09:00 – 12:00 minutes

7 Ring Muscle Ups

12:00 – 14:00 minutes

5 Ring Muscle Ups

14:00 – 15:00

3 Ring Muscle Ups

Level 1.5:

00:00 – 05:00

7 Ring Muscle Ups

05:00 – 09:00 minutes

6 Ring Muscle Ups

09:00 – 12:00 minutes

5 Ring Muscle Ups

12:00 – 14:00 minutes

4 Ring Muscle Ups

14:00 – 15:00

Max Ring Muscle Ups

Level 1:

Perform 12-15 minutes of drills:

Then:

3 Sets, For Quality:

10 Band Ring Dips, Moderate Band

10 Banded Pull Ups, Thick Band

*Each set should be done unbroken and hitting full range of motion.