Miramar Beach Strength and Conditioning – Crossfit
Warm-up
12:00 minute EMOM, Alternating Movements
minute 1: Choice Cardio
minute 2: 10 Bar or Ring Kip Swings + 10 Alternating Single Arm Kettlebell Swings
minute 3: “Barbell Complex”
minute 4: Rest and add a little weight to the barbell
“Barbell Complex”
3 Hang Muscle Snatch
3 Snatch Grip Push Press
3 Low Hang Power Snatch
Each round decrease by 1 rep on each movement and add a little load
Power Snatch
Every 2:00 X 6 Sets
Set 1: 7 Reps @ 60%
Set 2: 6 Reps @ 65%
Set 3: 5 Reps @ 70%
Set 4: 4 Reps @ 75%
Set 5: 3 Reps @ 80%
Set 6: 2 Reps @ 85%
Developmental : 2 Sets
3 Position Power Snatch
(Hip, Thigh, Knee)
Fitness / Performance :
Quick Singles
Elite : Touch & Go ALL Reps
Chest up and eyes forward at the set-up, stay patient on the first pull off the floor and then accelerate through the hips before catching with a firm punch. As much as it may seem counterintuitive, staying over the bar longer will allow the athlete to get the bar back to the hip contact point better. We can go to Hang Power Snatches and or lighten the load if needed. We could also go to American KBS or Alternating DB Snatches for those that are limited with a barbell in their hands.
Gymnastics
Today, we will spend just a little light time after the Power Snatch leading into the workout touching on Ring Muscle-Up Scales. This is not a day meant for a ton of time priming, spotting and cueing. If athletes have the ability and are close we can help them as other athletes are setting up their stations working into the Ring Muscle-Up.
Scales
Toenail Spot Ring Muscle-Up
Box Ring Muscle-Up Transition + Dip
Seated Band Assisted Ring Muscle-Up
Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP
3 Ring Muscle Ups
3/3 Single Arm Kettlebell Hang Snatches
9 Kettlebell Squats
Load : 53/35lb
Goal : 10 rounds
Primary Objective : Average less than 90 seconds per round
Secondary Objective : Squats: Mix up the positions when performing Kettlebell squats each round. i.e. One round hold on the right shoulder, next round hold on the left, next round hold in goblet position, etc.
Stimulus : Shoulder Stamina / Pulling Endurance / Quad Stamina
.
Developmental:
3 Burpee Jumping Pull-Ups
6 Russian Kettlebell Swings, 35/18lb
9 Air Squats
Fitness:
3 Burpee Pull-Ups
3/3 Single Arm Kettlebell Hang Snatches
9 Kettlebell Squats
Load: 44/26lb
Performance/ Elite:
As Written
Recovery
1:00 minute Seated Chest Stretch
2:00 minute Saddle Pose
1:00 minute Seated Forward Fold
1:00 / 1:00 minute Couch Stretch
Optional Accessories
Part A)
Strict Pull-Up Development
3 (sets) x 50% of Max Unbroken Reps
Rest as needed between sets
Once you complete the above percentage work, please then complete the Accessory work below:
Part B)
2 Sets, For Quality:
10 Second Top of Pull-Up Hold
Straight into
20 Second Active Hang Hold
Rest as needed between sets
Strength
Pause Back Squat
2 x 3 @ 60%
2 x 3 @ 65%
Rest 2:00 minutes between sets
On each rep, please pause in the bottom position for a full 3 seconds.
Percentage is based on your 1rm Back squat
Conditioning
2 Sets, Each set For Time:
21 Cal Rogue Echo
180ft (50m) Sandbag Carry, 100/70 lb
15 Cal Rogue Echo
120ft (35m) Sandbag Carry, 150/100 lb
9 Cal Rogue Echo
60ft (20m) Sandbag Carry, 200/150 lb
Rest 4:00 minutes between sets
Primary Objective: Echo: Throughout the descending sets increase effort.
Secondary Objective: Sandbag Carry: Take advantage of the lighter bags, move with the intent to minimize time under tension.
Stimulus: Lactic Threshold