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
10:00 minutes, For Quality
60s Machine of Choice (Easy pace)
:20/20 Second Side Plank
50ft Bodyweight Walking Lunge
10 Air Squats
:15 second Active Tuck L-Hang
10 Barbell Bradford Presses w/lockout @ 45/35lb
Back Squat
Every 2:00 X 5 Sets
2 Sets x 3 Reps @ 100% of 5RM
2 Sets x 5 Reps @ 90% of 5RM
1 Set x 20 reps @ 65% of 5rm
Extra Instructions / Points of Performance
Percentage is based on the 5rm you achieved when you tested it.
The sets here are a little different than typical with the goal of building to our weight for the 5RM from week 1 of the cycle,hitting 2 x 3 at that weight and then creating a drop set off that percentage into our 20RM Back Squat progression.
Metcon (Time)
21-15-9
Toes to Bar
Thrusters 95/65lb
Bar Facing Burpees
Goal : 8:00-11:00 minutes
Time Cap : 14:00 minutes
Primary Objective : Complete each set of Thrusters in 3 Sets or Less
Secondary Objective : Start each set of Toe to Bar with a big unbroken set
Stimulus : Midline / Muscular Stamina
.
Developmental:
15-12-9
Strict Knee Raises
Thrusters 45/35lb
Burpees
Fitness:
Knees to Elbow
Thrusters: 75/55lb
Lateral Burpees over the Bar
Performance:
As Written
Elite:
Load: 115/75lb
Recovery
Recovery / Mobility Protocol
2:00 minute Barbell Adductor Stretch
1:00 minute Updog Pose
1:00 / 1:00 minute Single Leg Forward Fold
1:00 / 1:00 minute Scorpion Stretch
Optional Accessories
4 Sets, For Quality
-Max L-Sit
12 Plank Kettlebell Pull Throughs
-Max Goblet Loaded Wall Sit
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 75 seconds, 5 Sets, Complete the following:
1 Squat Clean
1 Front Squat
1 Push Jerk
1 Split Jerk
Starting @ 50% of your 1rm Clean and Jerk and increase load each set, goal to finish above 72-7575% of your 1rm Clean and Jerk
Once you complete Part A, please move on to Part B:
Part B.
Every 2:30 minutes, 5 Sets, Complete the following:
1 Clean and 2 Split Jerks
Begin the next phase with the weight you concluded Part A and increase load each successive set. Aim to reach 85% of your 1-rep max Clean and Jerk
Strength
Bench Press
1 x 5 @ 80%
1 x 5 @ 85%
1 x 4 @ 87%
1 x 3 @ 90%
Rest 2:00-3:00 minutes between sets
Percentage is based on your 1rm Bench Press
Gymnastics
Weighted Muscle-Up
5-4-3-2-1
Load: 14/10 lb
*either ruck or vest
Time Cap: 8 minutes
Rest 1:1
Muscle Up Complex
5-4-3-2-1
1 rep consists of:
1 Muscle Up + 1 Ring Dip
Time Cap: 8 minutes