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
Snatch Complex (3 x 1 @ 63% of 1RM Hang Snatch
15:00 CAP)
High Hang Snatch +
Hang Snatch (Above the knee) +
Snatch (3s Pause in receipt)+
Overhead Squat w/ 3s descent
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!
Hang Snatch
Metcon
Metcon (AMRAP – Rounds and Reps)
15 AMRAP
Cal Echo bike OR Rower (:30-:40 Effort)
7 Ground to overhead
*Max Unbroken Ring Muscle Up
OR RMU Progression
REST 1:00 Between Sets
*No more than 6 Reps
Fitness: 9/6 Echo, 12/ 9 Row, 115, 75
Performance: 12/9 Echo, 15/12 Row, 135/ 95
Elite: 15/12 Echo, 21/15 Row, 155/105
Hit the Calories HARD. We’re looking for getting the Heart Rate High and approaching the barbell right away thereafter. Transition to the Rings should be less than 5s, looking for an unbroken set of constant movement. Once you break, you are done for that set.
Extra work
A)
Snatch
EMOM 5
1 Snatch @ 70%
B)
Snatch Grip Deadlifts
3 x 2 @ 90%
C)
Row Intervals
7 Sets
1:15 Effort @ 1k Pace (Fast pace)
2:00 Effort @ 10k Pace (EZ Pace)
NO REST Between Sets
C)
Back Squat
2 x 4 @ 60%
2 x 4 @ 65%
2 x 4 @ 70%
2 x 4 @ 75%
D)
Foot elevated Split Squat
4 x 8/8
(Back Rack Position)
E)
3 Sets
40 GHD
REST 1:00 Between Sets
(Maintain pace across the 3 Sets)
F)
AMRAP 5
:20 Hanging L-Sit Hold
20 Bike Kick Crunches