Miramar Beach Strength and Conditioning – Crossfit
Warm-up
(Roller, light pair of change plates)
General Warm Up
(:30 each Side)
Roller Hamstrings
Roller Quads
Low Back
Blackburn shoulder Warm Up
Roll Over to V-Sit
+
Specific Warm up
5 AMRAP (For Quality)
400m Run
8/8 Single Arm DB Upright Row
16 AltBox Step-Ups
8/8 Single Arm DBPush Press
10:00 CAP
Metcon
Metcon (AMRAP – Reps)
4 Sets
5:00 AMRAP/2:00Rest
400m Run
30 Alternating Dumbbell Snatch
20 Box Jump Overs 24/20”
Max Power Snatch in Remaining Time
Fitness:
DB 25/15lb
Power Snatch: 75/55lb
Performance:
DB 35/25lb
Power Snatch: 95/65lb
Elite :
DB 50/35lb
Power Snatch: 135/65lb
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
Accessories
3-4 Sets, For Quality:
60ft Sled Pull, Heavy
15/15 seconds Single Arm Dead Hang from the Rig
15 Snatch Upright Rows with 5 second hold at the top on the final rep
Rest as needed between sets
Athletes choice on load, select loads that are very challenging but can be completed unbroken
Weightlifting
Power Snatch
Every 75 Seconds, 6 Sets, Complete the following:
1 Power Snatch @ 75%
1 Power Snatch @ 75% +10/5lb (5/2.5kg)
1 Power Snatch @ 75% +20/10lb (10kg/5kg)
*if the additional load jumps exceeds 85% of your 1rm power snatch then performt the following loads to 1 rep @ 75%, 1 rep @ 77%, and 1 rep @ 80%
Each set will consist of 3 reps
Percentages are based on your 1rm Power Snatch
Focus on good movement, we are targeting speed/strength, be explosive with each rep.
Strength
Every 3:00 minutes, 5 Sets:
1 Pause Overhead Squat
2 Overhead Squats
1 Pause Overhead Squats
Holding 72-77% of your 1 rep max Overhead Squat
Pause is 2 seconds for Pause Overhead Squat
Metcon Conditioning
Complete the following within minimal sets:
3:00 On/1:00 Rest
17/ 12 Cal SkiErg
9 Dumbbell Bench Press 70/50lb
9 Box Jumps (Completely) Over 24/20”
Max Snatches in remaining time 185/125lb
Repeat this until you accumulate 30 reps of Snatches and moving forward 3ft(1m) every 5 reps
On the 3rd set and every set after perform the following format: 4:00 minutes On : 1:00 minute Rest
Time Cap : 5 Sets
Goal : Complete in 3 Sets
You can perform the Snatches either Power Snatch or Squat Snatches
Primary Objective : Snatches / complete in minimal time
Secondary Objective : Achieve more than 90 secods on the barbell
Aerobic Conditioning
BikeErg
Warm-Up
5:00 minutes easy
into
5 Sets
30 seconds @ 100-105% FTP, cadence 90+
30 seconds @ easy spin
Main :
8 Rounds,
4:00 minutes @ 85-90% FTP, damper 6/5
2:00 minutes @ 70-75% FTP, cadence 90+
*Ubroken
Stimulus : Tempo / Aerobic Threshold
Primary Objective : Maintain FTP Wattage @ prescribed adjustments to damper and cadence
Secondary Objective : Keep heart rate low end zone 3. Work to adjust breathing and focus on how to bring effort down while maintaining prescribed wattage