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 minute Bike or Run
10 S capular Pull-Ups (1 sec pause on each contraction of the lats at the top)
10 Alt Single Arm Russian KB Swings
5/5 Archer Ring Rows
20 Plate Toe Taps
Pull-ups
Strict Pull-Up Development:
10:00 Cap
8 x 30% of Max Unbroken Reps
*Rest as minimally between sets to maintain unbroken reps
**Utilize Bands as needed
% based off of the Max Unbroken reps you achieved last week.
Metcon (AMRAP – Rounds and Reps)
8:00 AMRAP X 3
400m Run
30/21 Calorie Echo Bike
20 American KB Swings 53/35lb
10 Kipping Pull-Ups
*Rest 2:00 between sets
**Always start back at the 400m Run
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Extra Instructions / Points of Performance
Primary Objective : Get back through the 400m Run on each set
Secondary Objective : Finish the Run and Bike in under 4 minutes each round
Stimulus : Aerobic + Muscular Stamina / Pulling Muscular Endurance
Developmental:
300m Run
20/14 Cal Echo Bike
20 Russian Kettlebell Swings 44/26lb
10 Ring Rows
Fitness:
20 Russian Kettlebell Swings 53/35lb
Performance:
As Written
Elite:
20 American KB Swings 70/53lb
20 Chest to Bar Pull-Ups
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
6-8 Barbell Cuban Press 40×1 Tempo
10/10 Single Leg GHD Hip Extensions
100ft Reverse Sled Drags
Running
Warm-Up:
3 Sets:
400m Run
10m A-Skips
10m B-Skips
10m Walking Quad Stretch
10m Ostrich Walk
Main:
5k Broken Tempo Run
3:00 minutes @ *Threshold Pace
:45 second rest
Continue until 5k is complete
Threshold Pace = :40 seconds slower per mile than 3k pace or :25 seconds per kilometer slower than 3k pace
Primary Objective : Complete the run at the prescribed paces
Secondary Objective : Finish in as fast a time as possible
The goal today is to work on building efficiency at threshold pace. By breaking up a longer tempo run with short rest periods we allow the body to learn how to shuttle lactate and use it as fuel rather than build up the toxic byproducts that make us slow down. In turn, we will learn how to run at a faster clip with less effort for longer periods of time. What is also great about this style of threshold run is it doesn’t beat the body up like a typical faster interval piece or longer tempo/threshold piece so we can still keep the rest of our training volume high while still getting faster.
Weightlifting
3 Position Snatch
*Mid-Thigh, Low Hang, Floor
Every 90 seconds, 6 Sets
Set 1: @ 60%
Set 2: @ 65%
Set 3: @ 70%
Set 4: @ 70%
Set 5: @ 75%
Set 6: @ 75%
Weightlifting
Snatch Balance + Overhead Squat
6 x 1+2 @ 70% of Overhead Squat
Pause in the bottom position on each rep for a full 2 seconds
Rest 3:00 minutes between sets
Percentage is based on your 1rm Overhead Squat