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
(12:00 minutes Cap)
1:30 Row (:45 easy, :30 mod, :15 hard)
6 Inchworm Push-Ups
12 Bear Plank Shoulder Taps
12 Reverse Table Top Bridge with Reach
:24 second Extended Reverse Plank Bridge
Metcon (Time)
Complete for Time with a Partner
100 Handstand Push-Ups
100/90/80 Calorie Row (M/M, M/F, F/F)
100 Plate Overhead Walking Lunges 45/25lb
*Starting at 0:00 and Every 2:00 minutes complete 10 Synchro Ground to Overhead
All work is combined except for the Synchro Ground to Overhead that is done with your partner.
Goal : 24:00-30:00 minutes
Time Cap : 35:00 minutes
Primary Objective : Complete in fastest overall time
Secondary Objective : Complete the Handstand Push-Ups in 10 minutes or less
Stimulus : Muscular Endurance / Leg Focus (Push)
.
Developmental :
100 Dual Dumbbell Push Press 30/20lb
80/72/64 Calorie Row
100 Plate Bear Hug Walking Lunges 45/25lb
Starting at 0:00 and Every 2:00 minutes complete 10 Synchro Ground to Overhead
Fitness :
Pike Box Handstand Push-Ups
Performance :
As Written
Elite:
DB Load: 70/50lb
DB Push Press
DB Overhead Walking Lunges
DB Snatch
Recovery
PRVN Recovery Flow
1-2 Sets
Right Leg/Left Leg
:30 Down Dog
:15 Updog
:30 Down Dog
:3 0 Low Dragon Po se
:30 Twisted Drag on Pose
:30 Pigeon Pose
:30 Half Kneeling Hamstri ng Stretch
Optional Accessories
5 Sets, For Quality
10 Dual Dumbbell Bench Press
10 Dumbbell Pull-Overs
Rest 2:00 minutes between superset
Strength
Deadlift
1 x 7 reps @ 70%
1 x 6 reps @ 75%
1 x 6 reps @ 80%
1 x 5 reps @ 85%
1 x 5 reps @ 87%
Percentage is based on your 5rm Deadlift
Rest 2:00-3:00 minutes between sets
Conditioning
For Time:
5 Burpee Ring Muscle Ups
5 Thrusters, 155/105 lb (70/48 kg)
3 Burpee Ring Muscle Ups
3 Thrusters, 155/105 lb (70/48 kg)
Rest 1:30 minutes
9 Clean and Jerks, 155/105 lb (70/48 kg)
9 Bar Facing Burpees
7 Power Snatches, 155/105 lb (70/48 kg)
7 Bar Facing Burpees
Rest 1:30 minutes
15 Deadlifts, 155/105 lb (70/48 kg)
15 Chest to Bar Pull Ups
12 Deadlifts, 155/105 lb (70/48 kg)
12 Chest to Bar Pull Ups
Rest 1:30 minutes
9 Clean and Jerks, 155/105 lb (70/48 kg)
9 Bar Facing Burpees
7 Power Snatches, 155/105 lb (70/48 kg)
7 Bar Facing Burpees
Rest 1:30 minutes
5 Burpee Ring Muscle Ups
5 Thrusters, 155/105 lb (70/48 kg)
3 Burpee Ring Muscle Ups
3 Thrusters, 155/105 lb (70/48 kg)
Time Cap: 26 minutes (including rest time)
Primary Objective: Burpee Ring Muscle Ups / Thrusters, this combination is the most demanding couplet of the three, select a steady state in the burpee ring muscle ups, smooth and steady on the muscle ups.
Secondary Objective: Clean and Jerk / Bar Facing Burpees / Power Snatches: Performing singles on the barbell movements will be the best strategy for the 99% of athletes, we would suggest doing so and “pushing” the burpees.
Strength/ Gymnastics
Rope Climbs
Level 3:
5 Sets:
2 Weighted Rope Climbs, 15ft
Rest: 30 seconds
1 Legless Rope Climbs, 15ft
Rest: 2:00 minutes
Load: Lvl 3.5: 30/20 lb (13/9 kg), Lvl 3: 20/14 lb (9/6 kg)
*either ruck or vest
Level 2:
5 Sets:
1 Legless Rope Climbs, 12-15ft
Rest: 30-45 seconds
2 Rope Climbs, 12-15ft
Rest: 2:00 minutes between sets
Level 1:
5 Sets:
1 Rope Climbs, 12-15ft
Rest: 30-45 seconds
1 Rope Climbs, 12-15ft
Rest: 2:00 minutes between sets
Select the appropriate option for your skill ability. We want you to achieve full success with this piece and complete each set under 2:00 minutes. Allow this piece an opportunity for you to work on technique and speed.
Accessory Work
Part A)
5 Sets, For Quality
10 Dual Dumbbell Bench Press
10 Dumbbell Pull-Overs
Rest 2:00 minutes between superset”
Part B)
4 Sets, For Quality
12 Wrist Curls
50/50ft Chaos Suitcase Carry
16 Reverse Crunches
Rest as needed between exercises