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
15:00 Clock
3 Sets, For Quality
10 Alternating Bird-Dogs
10 Goblet Squats, Moderate Load
5/5 Kettlebell Windmills , Light Load
10 Weighted Prone Swimmers , Light Load
3-4 Seated Box Jump to High Box , Increase height on the box each set
Metcon (Time)
Complete for Time with a Partner
100/80 Push-Ups
60 Alt Dumbbell Snatch
200ft Single Arm Overhead Walking Lunges
20 Alt Wall Walks
200ft Single Arm Overhead Walking Lunges
60 Alt Dumbbell Snatch
100/80 Push-Ups
Dumbbell Load: 50/35lb
Time Cap : 30:00 minutes
Goal : 22:00-26:00 minutes
Primary Objective : Complete the chipper with equal work between partners
Secondary Objective : Equal split the first half and second half of the workout
Stimulus : Partner Chipper
Upper Push + Pull / Lower Body Push
.
Developmental :
Box Elevated Push Ups
Alt DB Hang Snatch
200′ Single Arm Suitcase Lunges
20 Alt Scaled Wall Walks
Fitness :
Scale to 80/60 Push-Ups
DB Load: 35/25lb
Performance :
As Written
Elite:
DB Load: 70/50lb
Recovery
Recovery / Mobility Protocol
:30sec/:30 seconds KB Calf Smash
1:00/1:00 minute Half Kneeling Hamstring Str etch
1:00/1:00 minute Tall Dragon Stretch
1:00 minute Standing Forward Fold
1:00 minute Updog Pose
Optional Accessories
5 Sets, For Quality
10 Incline Dumbbell Bench Press
10 Glute Bridge Dumbbell Pull-Overs
:30 second Handstand Hold (Freestanding or Wall Supported)
Weightlifting
Power Snatch Complex
Every 2:00 minutes, 6 Sets, complete the following:
2 Hang Power Snatches, unbroken (tng)
Rest: 10 seconds
2 Power Snatches, not unbroken
Starting @ 70% of your 1rm Power Snatch and increasing load each set after. Goal is to finish above 80% of your 1rm Power Snatch
One set consists of 4 reps, the hang power snatches are touch and go and the power snatches are NOT touch and go.
Strength
Deadlift
1 x 6 reps @ 70%
1 x 6 reps @ 75%
1 x 5 reps @ 80%
1 x 5 reps @ 85%
1 x 4 reps @ 87%
Percentage is based on your 5rm Deadlift
Rest 2:00-3:00 minutes between sets
Conditioning
Complete for Time with a Partner
50 Push-Ups
40 Alternating Dumbbell Snatch
30 GHD Sit-Ups
200ft Single Arm Overhead Walking Lunges
30 GHD Sit-Ups
40 Alternating Dumbbell Snatch
50 Push-Ups
Dumbbell Load: 70/50lb, (32/24kg)
Time Cap: 30:00 minutes
Goal: 22:00-26:00 minutes
Primary Objective: Complete the chipper with equal work between partners
Secondary Objective: Equal split the first half and second half of the workout
Stimulus: Upper / Lower Body Push
Accessory Work
16:00 minute AMRAP
100ft Sandbag Carry 150/100lb, (68/45kg)
15 Ring Rows
:15/:15 Single Arm Ring Plank
10 Strict Knee to Elbows
100ft Dual Kettlebell Farmers Carry 70/53lb, (32/24kg)
Rx Ring Row: Body lying supine on the floor, arms extended and rings at fingertips
Primary Objective: Complete 3+ Rounds
Secondary Objective: Complete unbroken sets across
Stimulus: Midline / Shoulder Strength and Stability
Machine Conditioning
Every 7:00 minutes, 4 sets (2 each), Complete the
following:
Station 1:
600m Run
20/14 Cal Echo Bike
23/16 Cal SkiErg
25/18 Cal Row
Station 2:
600m Run
25/18 Cal Row
23/16 Cal SkiErg
20/14 Cal Echo Bike
Repeat each station a total two times and alternating between the two stations each time: St1,St2,St1,St2
Score: Total working time
Goal: A continuation of last Thursday’s session, we want you to achieve more than 1:00 minute rest for each station.
Primary Objective: Accumulate the most amount of rest
Secondary Objective: Average similar times across all 4 sets, +/- 15 seconds