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
10:00 minute
1-3 Sets, For Quality
1:30 Row (:30 ez, :30 mod, :30 hard)
10 Alternating Box Step-Ups 24/20”
10 Down Dog Toe Taps
10 Deep Lunge Mountain Climber Lunges
PRIMER
Primer
2 Burpee Box Jumps
:20 seconds Row @ Pace
4 Box Jump Overs
:20 second Row @ Pace
2 Burpee Box Jumps
Extra Instructions
Go Over points of performance for the Burpee Box Jump and Box Jump Over. Practice different areas of improvement for developing better efficiency on and over the box and finding a rhythm and hand placement for the Burpee Box Jump.
Metcon (6 Rounds for time)
6 Sets: Each for Time
5 Burpee Box Jumps 24/20”
250/220m Row
10 Box Jump Overs 24/20”
250/220m Row
5 Burpee Box Jumps 24/20”
Rest 1:1 between sets
Score = Total interval time
Goal : ~3:00 minutes / Set
Primary Objective : Complete even splits across +/- 3-5seconds
Secondary Objective : Fastest overall time
Stimulus : Lactate Endurance / Quad Pump
.
Developmental:
6 Burpees To Plate (45# Plate)
200/170m Row
12 Lateral Plate Jump Overs
200/170m Row
6 Burpee to Plate
Fitness:
4 Burpee Box Jumps 24/20”
250/220m Row
8 Box Jump Overs 24/20”
250/220m Row
4 Burpee Box Jumps 24/20″
Performance:
As Written
Elite:
5 Burpee Box Jump Overs 30/24”
10/7 Calorie Echo Bike
15 Lateral Box Jump Overs 24/20”
10/7 Calorie Echo Bike
5 Burpee Box Jump Overs 30/24”
Recovery
Recovery / Mobility Protocol
2 Rounds
Right Leg + Left Leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Pigeon
Optional Accessories
Accumulate the Following
30 Reverse Nordic Curls
50 Seated Calf Raises , Moderate Load
70 Prone PVC Pipe Press
*If you have time try to put this in class today
Swimming
Warm-Up:
2 Sets:
100-200m Easy
50-100m Pull w/Pull Bouy and Paddles
50-100m Kick w/Fins
Main:
2 Sets through
500m @ smooth effort, 6/10 RPE
Rest 1:00
5x100m @ strong effort, 8/10 RPE
Rest 20-30 seconds between intervals
Rest as needed between sets
Cooldown
100-200m choice
Total Meters = 2-500-3,000
Stimulus: Muscular Stamina / Aerobic Threshold
RPE: 7/10
Smooth Effort: Long and Sustainable, breathing every 3-5 strokes
Strong Effort: 500m Race Pace
Primary Objective: Smooth Efforts. We would like to see the emphasis to be on smooth long strokes today over the stronger speed efforts at our 500m race effort.
Secondary Objective: Strong Efforts. Maintaining these with as smooth a feel as possible is the goal
Conditioning
4 Sets (40:00 Straight Minutes)
10:00 minute Running Clock
1000m Run
750/650m Row
Easy Bike Erg Until the 10:00 minute Mark