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 minutes
:30 seconds Jumping Rope
10 Cossack Squats
20 Bear Plank Shoulder Taps
10/10 Single Leg Glute Bridge w/Pause
:30 second Alternating Dead-Bugs
Back Rack Lunge
12:00 minute Clock
Barbell Back Rack Stationary Reverse Lunge
1 x 10/10 @ 65%
1 x 8/8 @ 70%
2 x 6/6 @ 75%
Rest 2:00 between sets
*Superset with :30 Wall Facing Handstand Hold or Freestanding Handstand Hold
% is based on the 10rm Lunge you achieved last week.
Extra Instructions / Points of Performance
The barbell will stay in the rack. We will set-up like we are dong a Back Squat and then keep the chest tall and then reverse step with the right leg and step back feet together. Perform all reps on the right leg and then all reps on the left leg. Focus to flex the belly and pull the leg back up to the start position in order to use more of the glutes and hamstrings in this exercise. Dual DB Reverse Lunges, Barbell Front Rack Reverse Lunges, or Goblet Reverse Lunges.
Metcon (Time)
3 Rounds
25 V-Ups
25 Wall Balls 20/14lb
75 Double Unders
Goal : 11:00-15:00 minutes
Time Cap : 15:00 minutes
Primary Objective : Complete each movement in 2 sets or less
Secondary Objective : Complete each round in under 4:00 minutes
Stimulus : Midline / Shoulder Stamina
.
Developmental:
25 Ab Mat Sit Ups
25 Wall Balls (14/10lb)
100 Single Unders
Fitness:
20 V-Ups
20 Wall Balls (20/14)
60 Double Unders
Performance:
As Written
Elite:
25 GHD Sit Ups
Wall Ball Load: 30/20lb
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
4 Sets, For Quality
:18/:18 Second Copenhagen Plank
:15/:15 Side Ring Plank
12-15 Ring Hamstring Curls
Gymnastics Conditioning
5 Sets
:20 seconds Max Distance Handstand Walk
1:40 Rest
Conditioning
Dual Kettlebell Hang Snatch
5 Sets
:20 seconds Max Reps @ 53/35lb
1:40 Rest
Echo Bike Development
6 Sets: Each for Time
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”
Rest 1:1 between sets
Score = Total interval time
Primary Objective: Complete even splits across +/- 3-5seconds
Secondary Objective: Fastest overall time
Stimulus: Lactate Endurance / Quad Pump