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

(12:00 minutes or less)

3 Sets

1:00 minute Cardio Choice

2 Wall Walks

8/8 Single Leg Glute Bridges

10 Alternating Bird-Dogs

into..

3 Sets

8 Behind the Neck Barbell Strict Press

8 Sumo Stance Goodmornings

8 Barbell Reactive Squat Jumps

Load: 45/35lb

Push Jerk

9:00 EMOM

*Adjusting Load Each Minute

minute 1: 3 Reps @ 70%

minute 2: 2 Reps @ 75%

minute 3: 1 Rep @ 80%

Extra Instructions / Points of Performance

Pause in catch position on the final rep of each set

Percentage is based on your 1rm Push Jerk

Initiate the push jerk with a powerful dip-drive, utilizing your legs to generate vertical momentum

Metcon (Time)

3 Sets

9-7-5

Deadlifts

Ring Dips

*Rest 2:00 between sets

16:00 CAP

Score : Total Time (including rest)

Set 1: 185/125lb

Set 2: 225/155lb

Set 3: 275/185lb

Goal : 2:00-4:00 minutes / Set

Time Cap : 4:00 minute / Set

Primary Objective : Deadlift Tng rep technique and efficiency

Secondary Objective : Maintaining full range of motion and lockout positions on the Ring Dip

Stimulus : Complementary Couplet / Posterior Chain and Upper Body Push
.

Developmental:

Feet Assisted Box Dips

Deadlift Loads

Set 1: 95/65lb

Set 2: 115/75lb

Set 3: 135/95lb

Fitness:

Ring Push-Ups

Deadlift Loads

Set 1: 155/105lb

Set 2: 185/125lb

Set 3: 225/155lb

Performance:

As Written

Elite:

Strict Ring Dips

Deadlift Loads

Set 1: 225/155lb

Set 2: 275/185lb

Set 3: 315/225lb

Recovery

Recovery / Mobility Protocol

1:00 minute Down Dog to Updog

1:00 minute Thoracic Extension with Foam Roller

1:00/1:00 1:00 minute Scorpion Stretc h

:30/:30 second Thread the Needle Stretc h

Optional Accessories

Part A)

Strict Handstand Push-Up Development

8 x 35% of Max Unbroken reps

Rest as needed between sets

Part B)

5 Sets

8/8 Single Leg Barbell Hip Thrust

8/8 Half Kneeling Banded Pallof Press with Rotation

Strength

Overhead Squat

6 x 2 @ 75%

Pause in the bottom position of each for a full 2 seconds

Rest 3:00 minutes between sets

Percentage is based on your 1rm Overhead Squat

As you descend, focus on maintaining an upright torso and actively engaging your core for stability.

15 EMOM, alternating each minute:

Minute 1: 6-8 D-Ball Squat Cleans, 100/70 lb

Minute 2: 200ft D-Ball Carry, 100/70 lb

Minute 3 : 10-12 Dumbbell Chest Supported Rows, heavy

Minute 4: 15-20 Banded Good Mornings, Green band

Minute 5 : Rest

The goal of this accessory session is to focus on the D-Ball during minutes 1 and 2 for exposure. Then, take minutes 3 and 4 to engage in bodybuilding isolation exercises.

Select dumbbells that will allow you to complete each set unbroken.

Echo Bike Development

3 Sets

4 Rounds

1:00 minute on

1:00 minute off

Rest: (Total of 3:00 minutes) between rounds

Goal: 22/15+ Calories / Round

Stimulus: 5:00 minute Max Calorie Echo Bike Development

RPE: 9/10

Primary Objective: Most possible calories across all sets

Secondary Objective: Each minute to be within +/- 2 calories of baseline