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
100/100ft (30/30m) Single Arm Overhead Carry
:15/:15 second Single Arm Ring Row Hold at Chest
2 Wall Walks
10 Wall Facing Shoulder Taps
*For higher level athletes, put in freestanding plate taps
Strength/ Gymnastics
12:00 Running Clock
3 Sets, For Quality
4/4 Turkish Get-Ups, For Load
50-100ft Handstand Walk
3-5 Rope Climbs
Extra Instructions / Points of Performance
*On the Handstand Walk and Rope Climbs we are looking for efficiency and quality with these movements over anything else. The goal is to find a stimulus that allows for clean effective movement, not where you are fighting to get it done.
Handstand Walk Skills and Drills
Rope Climb Skill Work
Metcon (Checkmark)
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)
Extra Instructions / Points of Performance
Stimulus: Machine Conditioning / Aerobic Capacity Lactate Threshold / V02 Max
RPE: 8/10
Primary Objective: Complete each set of calories in 50 seconds or less
Secondary Objective: Complete the 20 minute EMOM as prescribed
The focus today is increasing intensity from minute 1 through minute 8 of each set. This workout will really only be 18 minutes long, but might take the full 20 minutes as you are likely to start on a delay due to machine constraints.
Recovery
Recovery / Mobility Protocol
1:00 minute Seated Chest Stretch
2:00 minute Saddle Pose
1:00 minute Seated Forward Fold
1:00 / 1:00 minute Couch Stretch
Optional Accessories
4 Sets, For Quality
10 Weighted Maltese Raises
10 Weighted Victorian Raises