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 Burpees
10:00 CAP
Strength
3 Position Snatch Complex (15:00 CAP)
Hang Snatch (Above the knee) +
Hang Snatch (Below the knee) +
Snatch (3s Pause in receipt)
3 x (1+1+1) @ 72% 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 (Time)
10 Rounds
20 Double Under OR :30 Effort
10 Bar Facing Burpees
15:00 CAP
Fitness/ Performance: Normal Rope
Elite: Drag/ Heavy Rope
Here we have ten transitions that involve picking up the rope from the floor. Practice laying the rope down after each set in a fashion where it makes picking the rope up quick and easy for the next set.
Extra work
A)
Snatch
EMOM 12
1-4) 1 Snatch @ 80%
5-8) 1 Snatch @ 83%
9-12) 1 Snatch @ 85%
B)
Snatch Grip Deadlifts
2 x 5 @ 95%
2 x 5 @ 100%
C)
Row Intervals
1000m Row @ 5k Pace (Moderate pace)
1:00 Rest
+
5 Sets
300m @ 2k Pace (Fast Pace)
300m @Recovery Pace (EZ Pace)
300m @ 1k Pace (Very Fast Pace)
Rest 1:00 Between Sets
C)
Back Squat
5 @ 70%
5 @ 75%
5 @ 80%
5 @ 82%
5 @ 85%
D)
Single Leg reverse Hyper Extension
4 x 12/12
E)
EMOM 10
:20 Max rep GHD Sit-ups
F)
Tabata
Hollow Rocks
G)
Metcon
5 Sets:
5 Shuttle Run
20 DB Snatch (70/50)
Rest 1:1 Between Sets