Miramar Beach Strength and Conditioning – Crossfit
Warm-up
General Warm Up
(Roller, Band, barbell)
:30 each side
Banded Lat Stretch
10 Banded Pull apart + 10 Pass Through
10 Banded Sots Press
Scorpion Stretch
T-Spine + Roller Stretch
10 Cossack Squat
10 Squat to Standing Toe Touch
+
Specific Warm Up
5 AMRAP
:30 Cal Row
5 Snatch Grip Deadlifts
5 Hang Snatch grip high pulls
5 Squat Snatch
5 Ground to Overhead
10:00 CAP
Strength
Hang Snatch (Build to Heavy 1 Rep)
10:00 CAP
3 Position Snatch Complex (6:00 CAP)
0:00-10:00
Establish a heavy 1 rep Hang Snatch
10:00-16:00
Hang Snatch (Above the knee) +
Hang Snatch (Below the knee) +
Snatch (3s Pause in receipt)
3 x (1+1+1) @ 68% of 1RM Hang Snatch
Ensure Quality of movement over everything else. If you’re missing lifts at a % lower than whats written then stick with that weight until you’re proud of your lift and form!
Metcon
Metcon (AMRAP – Rounds and Reps)
4-6 Sets
7-5-3
Ground to Overhead
10/8 Cal Row OR :30 Effort
*Rest 1:30 Between Sets
18:00 CAP
Fitness: 75/55
Performance: 115/75
Elite: 155/105
Go out aggressive on each interval, we want these to be SPRINTS!
Practice touch-and-go unbroken sets & Quick Singles to find out what works best for you to keep moving FAST!
Extra work
A)
Snatch
EMOM 12
1-4) 1 Snatch @ 77%
5-8) 1 Snatch @ 80%
9-12) 1 Snatch @ 82%
B)
Snatch Grip Deadlifts
2 x 5 @ 93%
2 x 5 @ 98%
C)
Row Intervals
7 Sets
1:00 Row @ 1k Pace (FAST)
2:00 Recovery @ 10k Pace (EZ Pace)
Rest :30 Between Sets
C)
Back Squat
4 @ 60%
4 @ 65%
4 @ 70%
4 @ 75%
4 @ 80%
4 @ 82%
D)
Single Leg reverse Hyper Extension
4 x 12/12
E)
EMOM 10
:20 Max rep GHD Sit-ups
F)
AMRAP 5:
:30/:30 Side Plank
20 Heel Overs