Miramar Beach Strength and Conditioning – Crossfit
Warm-up
(Barbell)
2:00 minute Machine of Choice
(Easy pace)
into
2 Sets, For Quality:
10 Squat Y’s
10 Barbell Good Mornings, 45/35lb
10 Sots Press
20 Second Barbell Overhead Squat Hold
into
2 Rounds
20 Second Hollow Rock
40 Second Plank
Strength
Power Snatch
Snatch Complex
Every 2:00 minutes x6 Sets
1 Power Snatch +
2 Squat Snatches +
1 Overhead Squat
starting at 70% of power snatch 1rm and building. Do not exceed 85% today
Unbroken : Touch and Go
Our goal for this piece today is to replicate similar power and technique used in the power snatch and put into the squat snatch. Please focus on extension and being patient through your pull
Metcon
Metcon (Time)
For Time
(With a Partner)
60 Toe to Bar
60 Overhead Squats
60 Hang Power Snatch
60 Wall Balls (20/14)
*Reps must be split evenly
Time Domain : 6:00-9:00
CAP: 12:00
The focus here is on shoulder stamina and a quad pump as we move through the chipper. Starting with the toe to bar should allow for large sets, but will fatigue the midline as we move into the overhead squats. The goal is to squat snatch into the set of squats and then work for big sets before tackling quick sets on the hang power snatch and unbroken wall balls.
Fitness :
Strict Knee Raises
Overhead Squats: 45/35
Hang Power Snatch: 45/35
Wall Balls 14/10
Performance :
Kipping Knee to Chest
Overhead Squats: 75/55
Hang Power Snatch: 75/55
Elite : As Written/ 95/65
Primary Objective : Achieve best possible result
Secondary Objective : toe to bar in 3 sets or less and unbroken wall balls
Stimulus :
Anaerobic / Shoulder Burn / Quad Pump
Extra Work
RECOVERY
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations
Core Focused AMRAP’s
2 Sets
3:00 AMRAP
10/10 Side Plank Shoot Throughs
20 second Hollow Rock
20 Russian Twists (over &back = 1)
20 second Hollow Rock
R: 1:30 b/s
Swimming
Warm Up:
100 Freestyle Swim with paddles
Into:
2 Sets:
3 x 50’s
:10rest between
Rest 1:00 between sets
Set 1: kickboard
Set 2: scull/free
Set 3: drill/swim but non free
Main:
2 x 300 pull work on high elbows and distance per cycle
Rest 2:00 between sets
into:
4 x 100
Rest 1:00 minute between set
Descend 1-4 (Each set gets faster)
Conditioning
Zone 2 Work
60:00-90:00 Choice Mixed Machine
Goal is to wear a heart rate monitor here and stay in Zone 2 the entire time. Can go for as long or as little as you like on any machine, but just move for entire 60:00-90:00 duration.