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

2:00 minute Cardio Choice

8/8 Split Stance Dual Dumbbell RDL’s

10 Pike Ups

:30 second Forearm Plank

:15 second Passive Hang + :15 second Active Hang

The goal here is to work through some quality movements for around 15 minutes to get the body going before moving into a more accessory style conditioning piece.

Strength

10:00 minute EMOM

2-4 Sandbag Clean to Shoulder

Choice on Loads

Extra Instructions / Points of Performance

Sandbag Cleans: Focus on getting over the Sandbag, wrapping the arms and then lapping the bag right before hitting full extension to the shoulder and then letting the sandbag come right back down to the floor before setting up, bracing, and tackling the next rep.

Scaling Sandbag Cleans : The best scale today for those that don’t have sandbags would be to scale to a Dual KB Clean from the floor. If the issue is the lower back lets move to Dual DB Hang Power Cleans. We want some odd object work , so Kettlebells would be the first go to

Metcon (Checkmark)

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

Extra Instructions / Points of Performance

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

Recovery

Recovery / Mobility Protocol

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 Accessory Conditioning

Every 7:00 minutes, 4 sets (2 each), Complete the

following:

Station 1:

400m Run

20/14 Cal Echo Bike

23/16 Cal SkiErg

25/18 Cal Row

Station 2:

400m 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: 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