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 Clock
2 Sets, For Quality
3:00 On: 1:00 Off
10/7 Calorie Row
5/5 World’s Greatest Stretch
10 Barbell Good Mornings, 45/35lb
*In remaining time, accumulate
Max Lateral Banded Monster Walks
Back Rack Lunge
Every 2:00 X 4 Sets
Barbell Back Rack Reverse Lunge
12 Alternating Reps (6/leg)
10 Alternating Reps (5/leg
8 Alternating Reps (4/leg)
6 Alternating Reps (3/leg
*Start @ 100% of your 10RM / Leg and increase weight by feel today.
Extra Instructions / Points of Performance
Today, the reps will be done as alternating reps and to stay on the back for 12 then 10 then 8 then 6. Each set will be done on a 2:00 minute clock with the goal of getting heavy today for the final 6 reps (3/leg). Keep the chest tall, legs should remain around hip to shoulder width on the lunge and focus on driving through the hip flexors as we stand back to center.
Skill Work
10:00 – 15:00 minutes
Pistol Progressions
Legless Rope Climb Efficiency and Technique
Extra Instructions:
Warm athletes up for each movement before tackling the AMRAP today. We want to really focus on bracing mechanics for the heavier deadlifts today with the note that we want to cap weight today at 75-80% of 1RM. Spend time talking through the hip to arm connection on legless rope climbs as well as different pistols progressions that will help develop the strength/skill component here.
Metcon (AMRAP – Rounds and Reps)
14:00 AMRAP
2/1 Legless Rope Climb
4 Deadlifts 315/205lb
8 Pistols
*Alternating Rounds on Pistols as Round 1, Complete 4/4, then Round 2 as 8 Alternating. On the 4/4 set, we are looking to have the non working leg never touch the ground until the 4 reps are completed.
Goal : Complete ~7 rounds
Primary Objective : Legless Rope Climb Efficiency
Secondary Objective : Maintaining a pace of under 2:00 minutes per round
.
Developmental:
2 Pull to Stands
4 Deadlifts @ 70% of 1RM
8 Pistol Squat to Box
Fitness:
2 Rope Climbs
4 Deadlifts 275/185lb
8 Box Pistols
Performance:
As Written
Elite:
2/1 Seated Legless Rope Climb
4 Deadlifts 335/220lb
12 Pistols
Recovery
Recovery / Mobility Protocol
2:00 minute Barbell Adductor Stretch
1:00 minute Updog Pose
1:00 / 1:00 minute Single Leg Forward Fold
1:00 / 1:00 minute Scorpion Stretch
Optional Accessories
4 Sets, for Quality
8-10 Glute Ham Raises
:20 second Hamstring Plank
:15/ :15 Star Plank
:15/:15 Copenhagen Plank
Strength
Back Squat
Build up to 90% of your 1rm
Then complete:
2 x 2 @ 90%
Rest 3:00-4:00 between sets
Percentage is based on your 1rm Back Squat
Echo Bike Development
Each Interval for Time
0:00-8:00 minutes
100/70 Calories
8:00-15:00 minutes
80/56 Calories
15:00-21:00 minutes
60/42 Calories
21:00-26:00 minutes
40/28 Calories
26:00-until Completion
20/14 Calories
Score: Combined Working Interval Sets
Primary Objective: Complete each working set at a pace of 18-20+/13-15+ calorie / minute or faster
Secondary Objective: Increase pace from the 100/70 Calorie effort down to the 20/14 calorie effort, 20/14 Calorie Effort should be done as a sprint effort to finish
Stimulus: Lactate Threshold / Aerobic Capacity
Strength/ Gymnastics
Level 3 & 2:
10 x 30% of Max Unbroken Reps
Rest as minimally as possible between sets
Level 1:
10 x 30% of Max Unbroken Reps
Complete with Green or Red Bands