Miramar Beach Strength and Conditioning – Crossfit
Warm-up
8:00 minutes
2-3 Sets
1:00 Echo Bike
15 Banded Goodmornings
8 Walking Inchworm to Hollow Body (1sec pause)
8/8 Single Arm Ring Rows
Part A)
5 Sets
Muscle Snatch + Snatch Balance + High Hang Snatch
6 Ring Kip Swings
*increase load on the barbell on each set
into..
Part B)
5 Sets
3 Squat Snatch
3 ( Ring Muscle-Up Linking Drill + Low Ring Transition )
*increasing loads on the barbell to 75% of 1RM Snatch
Extra Instructions
Today, we are tackling a little bit of a superset style primer with the goal of touching weights up to 75% on the Snatch while progressing into some quality drills for the Ring Muscle-Ups. This will be a fun mix for Coaches to go through and athletes to play with so really spend the time to hit these well. They will not only help progress your ability for today’s workout, but also for future workouts with Ring Muscle-Ups.
Amanda (Time)
9-7-5 reps for time of:
Muscle-ups
Squat snatches
135lb/95lb
Goal : 5:00-10:00
Time Cap : 15:00
Primary Objective : Fastest overall time
Secondary Objective : Maintaining big sets on the Ring Muscle-Ups
Stimulus : Weightlifting + Gymnastics Technique
Glycolytic / Technical Sprint Couplet
Beginner:
Strict
-Banded Pull Ups
-Banded Ring Dips
Hang Power Snatch (45/35 lb)
Air Squats
Fitness:
Strict:
-Pull Ups
-Ring Dips
Snatch: 95/65 lb
Performance:
As Written
Elite:
13-11-9-7-5
Muscle-Ups
Squat Snatches (135/95 lb)
Time cap: 13 minutes for males, 15 minutes for females
Recovery
2:00 minute Barbell Adductor Stretch
2:00 minute Barbell Foam Roll Thoracic Extension
1:00/1:00 minute Scorpion Stretch
2:00 minute Goblet Squat Ankle Mobility
Optional Accessories
3-4 Sets : For Quality
10 Feet Elevated Ring Rows
10 Reverse Bicep Curls
5 Tempo Strict Bar Dips (4211 Tempo)
Weightlifting
Overhead Squat
Every 3:00 x 5 Sets
Set 1 & 2: 5 reps @ 67%
Set 3 & 4: 4 reps @70-72%
Set 5: 3 reps @75-77%
On each set, we want you to pause for a full 3 seconds in the bottom position of the final rep. This pause helps with not only developing strength but also challenges your shoulder stability greatly which will in turn assist you when it comes to your catch position in the Snatch and having a strong stable base when working at your heavier percentages.
Conditioning
3 Rounds, For Time:
10/7 Ring Muscle Ups
10 Clusters @ 155/105 lb
400m Run
Time Cap: 16 minutes
Machine Conditioning
3:00 AMRAP x 4 Sets:
500/450m Row
5 Lateral Burpees Over the Rower
Max Meters on SkiErg
Rest 1:00 between AMRAP’s
Score : Total meters on the SkiErg
Goal :
Excellent Score: +820/700m
Great Score: +650/550m
Good Score: +500/450m