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 (12:00 minute Cap)

1:00 minute Row

8/8 Single Arm Kettlebell Upright Row

5/5 Half Kneeling Kettlebell Press + Windmill

10 second Top of Pull-Up Hold + 5 second Eccentric + 10 second Active Hang

4-6 Inchworm

Pull-ups (Gymnastics Strength / Skill)

12:00 minute Time Cap

Strict Pull-Up Development

8 (sets) x 35% of Max Unbroken Reps

*Rest as minimally to complete the sets unbroken

Extra Instructions / Points of Performance

i.e. If your max set was 10, you would do 4 sets x 4 reps, and 4 sets x 3 reps in the 12:00 period.

Metcon (AMRAP – Rounds and Reps)

20 AMRAP

100 Double Unders

500/425m Row

10/10 Kettlebell Hang Snatch 53/35lb

50ft Handstand Walk OR 5 Wall Walks

Score : Rounds + Reps

Goal : 4-5 Rounds

Primary Objective : Total Rounds & Reps

Secondary Objective : Mental Strength and Pacing

Stimulus : Chipper / Pacing / Upper Push + Pull

Today we would love for you to accumulate 4-5 rounds of the above chipper. This workout today is going to challenge you mentally and physically to ensure you keep moving the entire time.
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Developmental:

150 Single Unders

500/425m Row

20 American Kettlebell Swings 35/26lb

5 Scaled Wall Walks

Fitness:

50 Double Unders

500/425m Row

10/10 Kettlebell Hang Snatch 35/26lb

5 Wall Walks

Performance/ Elite:

As Written

Recovery

Recovery / Mobility Protocol

:30sec/:30 seconds KB Calf Smash

1:00/1:00 minute Half Kneeling Hamstring Str etch

1:00/1:00 minute Tall Dragon Stretch

1:00 minute Standing Forward Fold

1:00 minute Updog Pose

Optional Accessories

Part A)

4 Sets, For Quality:

12 Second Top of Pull-Up Hold

4 second Eccentric

25 Second Active Hang Hold

Rest as needed between sets

Part B)

4 Sets, For Quality

10/10 Single Arm Dumbbell Row

10 Weighted Maltese Raises

Running

Warm-Up

800m Light Jog

into:

2 Sets, For Quality:

10m Knee Hug + Lunge and Twist

10m Walking Quad Stretch

10m Ostrich Walk

10m A-Skips + 10m B-Skips

Primer

4 Sets:

100m Run @ 1 Mile Pace or 1500m Pace/effort

100m Walk/Jog

Main

3 Sets

500m @ 5k Pace

Rest 1:00 minutes

400m @ 3k Pace

Rest 1:00 minute

300m @ Mile Pace

Rest 2:00 minutes between sets

Cooldown

400-800m Walk/Jog

Weightlifting

Snatch

Part A.

4 Sets, For Quality:

1 Power Snatches

1 Snatches

1 Snatch Balance

Holding between 50-65% of your 1rm Snatch

Once you have completed Part A, please move on to Part B:

Part B.

Squat Snatch

Every 2:30 minutes, 6 Sets, Complete the following:

Sets 1-2: 3 Snatches @ 80%

Sets 3: 2 Snatches @ 84%

Sets 4-6: 1 Snatch @ 88%+

Percentages are based on your 1rm Squat Snatch.

Once you complete Part A, build up to open weight before commencing Part B. No sets are touch and go, reset between each rep.

Friendly reminder: Create a strong foundation by setting up with your feet hip-width apart and the barbell close to your shins. As you grip the bar, ensure your shoulders are directly over or slightly in front of the bar.