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 Cap
2 Sets, For Quality
:30 seconds Jump Rope Practice
50ft (15m) Dual Kettlebell Bottoms Up Waiters Carry
5 Inchworm Push-Ups
20 Bear Plank Shoulder Taps
10/10 Single Leg Hip Thrust off Bench
Bench Press
Every 2:00 X 4 Sets
Set 1: 5 @ 70%
Set 2: 5 @ 75%
Set 3: 5 @ 80%
Set 4: 5 @ 85%
% is based on your 1rm Bench Press
Extra Instructions / Points of Performance
The focus today is to build up to a heavy set of 5 reps on the Bench Press today at 85% of your 1RM or somewhere around 90% of your 3RM from a couple weeks back. Create tension through the hips, lats, and back. Set your body and then proceed to actively bring the barbell to your chest then press through your hips and back as we raise the barbell back to extension
Metcon (Time)
50 Double Unders
9 Strict Handstand Push-Ups
50 Double Unders
12 Strict Handstand Push-Ups
50 Double Unders
15 Strict Handstand Push-Up
50 Double Unders
18 Strict Handstand Push-Ups
Goal : 7:00-11:00 minutes
Time Cap : 14:00 minutes
Primary Objective : Achieving fastest overall time
Secondary Objective : Complete each set of Handstand Push-Ups in under 90 seconds
Stimulus : Shoulder Burn / Muscular Stamina
.
Developmental:
50 Double Unders OR 100 Singles
Dual DB Strict Z-Press
Fitness:
Box Pike Handstand Push-Ups
Performance:
As Written
Elite:
Strict HSPU: 9-12-15-18-21
50 Unbroken DU’s
Recovery
Recovery / Mobility Protocol
1:00 minute Down Dog to Updog
1:00 minute Thoracic Extension with Foam Roller
1:00/ 1:00 minute Scorpion Stretc h
:30/:30 second Thread the Needle Stretc h
Optional Accessories
4 Sets, For Quality:
12 Chest Supported Dual Dumbbell Rows
8-10 Hanging Around The World Knee Raise
8 Dual Dumbell Z-Press
Working on the obliques and shoulders here today to get things fired up.
Running
Warm-Up:
800m Light Jog
into..
2 Sets
10m Knee Hug + Lunge and Twist
10m Walking Quad Stretch
10m Ostrich Walk
10m A-Skips + 10m B-Skips
Primer:
4 Sets
100m Stride
100m Walk/Jog
Main:
4 Sets
200m Run
Rest 1:00 minute
200m Run
Rest 1:00 minute
400m Run
400m Recovery Jog
*Holding 3k TT Pace for each running interval
Cooldown
400-800m Walk/Jog
Weightlifting
Clean and Jerk ladder:
9 reps @ 50%
7 reps @ 60%
5 reps @ 70%
3 reps @ 80%
1 Rep @ 90%
Time Cap: 10 minutes
Score: Time (not entirely important)
Percentages are based on your 1rm clean and jerk
Primary Objective: Complete within the time cap
Secondary Objective: Especially as your heart rate rises, be vigilant about your starting position. Stay tuned in and prioritize maintaining great form even when fatigue kicks in. Remember, your form won’t get better unless you put in the effort yourself!
Conditioning
Every 5:00 X 5 Sets
14/11 Calorie SkiErg
30ft Handstand Walk Obstacle
8 Barbell Front Rack Box Step-Ups @ 95/65lb / 24/20”
30ft Handstand Walk Obstacle
14/11 Calorie SkiErg
Score: Slowest Set
Primary Objective: Consistency in round times
Secondary Objective: Handstand Walk Obstacle
The goal today is to achieve 70 seconds or more of rest each set. The expectation is more on execution and efficiency. Making sure you’re flawless on the Handstand Walk to avoid any wasted time and practicing a newer movement in the Barbell Front Rack Box Step-Ups. Make sure you select a weight you can complete the 8 reps unbroken each set. Ideally on the Handstand Walk you should complete Stairs/Ramp and then Ramp/Stairs.