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 Alt EMOM
minute 1 : :45 Machine of Choice
minute 2 : 10 Bar Kip Swings + 5 Inchworm Push-Ups
minute 3 : 10 Banded Face Pulls + 10 Banded T’s
minute 4: :30 Hollow Hold
Gymnastics Skill Work
Gymnastics Skills and Drills:
Ring Muscle-Up
Scaling the Ring Muscle-Up
-Choose and Option that best suits your athletes needs today. We can move to a scaled Ring Muscle-Up over just going to Strict Pull-Ups and Dips, depending on the athletes needs
Coaches Instructions:
Spend 10:00 minutes going over progressions and scaling modifications for athletes in order for them to choose something that will push their fitness and skill level further.
Metcon (Time)
50 Toe to Bar
*One partner hanging, while 1 partner completes 5 Toe to Bar. Must be 5 alternating every set. Every break perform 5 burpees to target.
into..
100m (300ft) Farmers Carry
*Every Break Perform 10 Synchro Push-Up then switch partners on carry
into..
50 Chest to Bar
*Every Break Perform 10 Synchro V-Ups, then switch partners
into..
100m Farmers Carry
*Every Break Perform 10 Synchro Push-Up then switch partners on carry
into..
50 Toe to Bar
*One partner hanging, while 1 partner completes 5 Toe to Bar. Must be 5 alternating every set. Every break perform 5 burpees to target.
Goal : 15:00-20:00 minutes
Time Cap : 25:00 minutes
We are working through a partner workout that will require you to plan things out and strategize breaks to get the best result here. This one is fun, but if you start breaking early this will turn into a grind.
Primary Objective : Complete each movement with no more than 5 breaks
Secondary Objective : Complete the Ring Muscle-Ups in Sub 5:00 minutes
Stimulus : Gymnastics Density / Grip
.
Developmental :
Hanging Strict Knee Raises
50 Banded Strict Pull-Ups
Fitness :
Knees to Elbows
50 Pull Ups
Performance :
As Written
Elite:
Complete Solo
30 RMU instead of C2B
Recovery
Recovery / Mobility Protocol
1:00 minute Down Dog to Updog
1:00 minute Thoracic Extension with Foam Roller
1:00/ 1:00 minute Scorpion Stretc h
:30/:30 second Thread the Needle Stretc h
Optional Accessories
4 Sets, For Quality
10 Feet Elevated Ring Rows
12/12 Lateral Medball Wall Toss 20/14lb, (9/6kg)
12 Dual Kettlebell Seesaw Row
Weightlifting
Power Snatch
1 x 7 @ 70%
1 x 5 @ 75%
2 x 3 @ 80%
3 x 1 @ 85%
This is not touch and go, reset before each rep
Rest as needed between sets
Percentages are based on your 1rm Power Snatch
Goal: Focus on developing correct technique in your power snatch. As you gradually work your way up to the 80-85% range, shift your focus to the catch position. Our aim is for you to land in the same position as you did within your 75% range.
Strength
Back Squat
2×3 @ 80%
2 x 3 @ 85%
Rest 2:00-3:00 minutes between sets
Percentage is based on your 1rm Back Squat
Conditioning
20 minutes EMOM, alternate each minute:
Minute 1: 14/11 Cal Row
Minute 2: 14/10 Cal Ski or Echo
Minute 3: Rest
Minute 4: 16/12 Cal Row
Minute 5: 16/11 Cal Ski or Echo
Minute 6: Rest
Minute 7: 18/13 Cal Row
Minute 8: 18/12 Cal Ski or Echo
Minute 9-10: Rest
(Back to Minute 1)
Accessory Work
4 Sets, For Quality
10 Feet Elevated Ring Rows
12/12 Lateral Medball Wall Toss 20/14lb
12 Dual Kettlebell Seesaw Row