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
(8:00 minute Cap)
2 Sets, For Quality
1:00 Row (:30 ez,:20 mod,:10 hard)
15 Hollow Rocks
200m Run
20 Mountain Climbers
Metcon (4 Rounds for time)
Every 10:00 X 4 Sets
500/425m Row
25 V-Ups
400m Run
20 Burpees
Score = Combined interval time
Goal / Set : 6:00-7:00 minutes
Time Cap / Set: 8:00 minutes
Primary Objective : Hold 5k pace for the row and the run
Secondary Objective : Complete each set in 7:00 minutes or less
Stimulus : Midline Conditioning / Aerobic Stamina
.
Developmental:
400/350m Row
25 Abmat Sit-Ups
300m Run
15 Burpees
Fitness:
20 V-Ups
400m Run
15 Burpees
Performance:
As Written
Elite:
25 GHD Sit-Ups
20 Lateral Burpees over line
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
4 Sets, For Load
:30 second Dual Kettlebell Front Rack Wall Sit
100ft Reverse Sled Drag
100ft Sled Push
Load: Athletes Choice
Swimming
Warm-Up:
2 Sets:
100-200m Easy Freestyle
50-100m Pull w/Pull Buoy and Paddles
50-100m Kick w/Fins
Main:
100-200-300-400-300-200-100m
Rest 1:00 minute between efforts
Hold pace on the way up the ladder and descend pace on the way back down the ladder
Cooldown
100-200m choice
Total Distance: 2-500-3,000m
Stimulus: Muscular Stamina / Aerobic Threshold
RPE: 7/10
Primary Objective: Descending pace / increasing speed on the way down the ladder
Secondary Objective: Count strokes and work to extend the length of each stroke while maintaining pace. i.e less strokes per lap at a given pace