Miramar Beach Strength and Conditioning – Crossfit
Warm-up
(Roller, Band, barbell)
:30 each side
Banded Lat Stretch
Wall Tricep stretch
10 Banded Pull apart + 10 Banded Pass Through
10 Banded Sots Press
T-Spine + Roller Stretch
Cossack Squat
+
2 Rounds
:30 Machine OR 200m Run
10 Snatch Grip Deadlifts
10 Hang Snatch grip high pulls
10 Squat Snatch
10:00 CAP
Strength
Snatch Complex (15:00 CAP)
Hang Snatch (Below the knee) + Overhead Squat (3s Descent) + Snatch (1s Pause in receipt) + Snatch
3 x (1+2+1+1) @ 73% of 1RM Snatch (+3% from previous week)
Every Snatch can be reset, Does not have to be Touch & Go.
Metcon
Metcon (AMRAP – Rounds and Reps)
15 AMRAP
Max UB Set of Strict Shoulder Press
20 Hang Squat Clean
+
Rest 1:00
+
Max UB Set of Pull up Variation
20 V-Up
+
Rest 1:30
Every Set should be fast and UB and then straight to work on the lower skill exercise that follows
Fitness:45/35#, Pull up
Performance:75/65#,C2B
Elite:95/65#,Bar Muscle Up
Extra work
A)
Snatch
3 Rounds
2 @ 82%
1 @ 85%
1 @ 87%
Rest 1:00 Between Each Set
B)
Snatch Halting Deadlift + 2 Snatch Pull
1+2 @ 95%
C)
Row Intervals
5 Sets
1000m
Rest 1:30 Between Sets
C)
Back Squat
3 @ 75%
3 @ 80%
3 @ 83%
3 @ 85%
3 @ 87%
3 @ 89%
D)
DB Rear Delt Fly
4 x 10
E)
Side Planks
4 x :45/ :45
F)
BB Hip Thrust
4 x 12
G)
Strict Pull Ups
4 x Max Reps