Miramar Beach Strength and Conditioning – Crossfit
Warm-up
General Prep
10 PVC Passovers
10/10 PVC Around the Worlds
:30 Standing PVC Pipe Prayer Stretch
:30 Loaded Bottom of Squat Hold
:30 Extended Reverse Plank Bridge
Into …
Specific Movement Prep
2 Sets, For Quality
3 BTN Snatch Grip Push Press
5 Overhead Squats
7 Back Rack Cossack Squats
9 Jumping Back Squats
Overhead Squat
Overhead Squat
Every 2:00 minutes, 5 Sets
Set 1: 8 Reps @ 60%
Set 2: 8 Reps @ 65%
Set 3: 6 Reps @ 70%
Set 4: 4 Reps @ 75%
Set 5: 4 Reps @ 75%+
Pause for 1 sec on the first rep of each set
Extra Instructions / Points of Performance
Work to press up on the Bar and keep tension through the entire body as we press up and stand out of the bottom of the squat. Think about pressing through the elbows, elevating the shoulder blades, and flexing the core all in unison on the ascent in and out of the bottom of the squat.
*Substitute and Overhead Reverse Lunge as this is easier on the mobility, but still reinforces control and overhead stability.
Metcon (Time)
For Time
21 Squat Snatch
9 Bar Muscle-Ups
15 Squat Snatch
7 Bar Muscle-Ups
9 Squat Snatch
5 Bar Muscle-Ups
Load : 95/65lb, (43/30kg)
Goal : 4:00-8:00 minutes
Time Cap : 12:00 minutes
Primary Objective : Silky smooth barbell cycling with fluid tng reps for sets of 5-7 at a time
Secondary Objective : Finish the workout in under 8:00 minutes
Stimulus : Anaerobic / High Skill
We have a fun couplet here today that gives off some Amanda vibes. The goal is to stay in a similar time domain here with this being a more sprinty and fast style workout in the 4:00-7:00 minute time domain and the expectation that everyone in class finishes under the 10:00 minute mark.
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Developmental:
21 Hang Power Snatch
9 Banded Strict Pull-Ups
15 Hang Power Snatch
9 Banded Strict Pull-Ups
9 Hang Power Snatch
9 Banded Strict Pull-Ups
Load: 45/35lb, (20/15kg)
Fitness:
21 Power Snatch
15 Chest to Bar Pull-Ups
15 Power Snatch
12 Chest to Bar Pull-Ups
9 Power Snatch
9 Chest to Bar Pull-Ups
Load: 95/65lb, (43/30kg)
Performance:
As Written
Elite:
21 Squat Snatch
9 Bar Muscle-Ups
15 Squat Snatch
9 Bar Muscle-Ups
9 Squat Snatch
9 Bar Muscle-Ups
Load: 115/80lb, (52/36kg)
Recovery
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose
Optional Accessories
Part A)
Pause Snatch Pulls
4 Sets x 3 Reps @ 85%+
*Pause 2 sec below the knee before the pull
Part B)
5 Sets, For Quality
:30 Max Meter Seated Ski Erg
:15 rest
:30 Max Tall Kneeling Straight arrm Banded Lat Pulldown
Rest 2:00 b/s
Conditioning
For Distance:
30 minute Zone 2 Run
Score: Total Distance
The priority here is to move continuously for 30 minutes at a very low intensity effort. This is a great way to get a little bit of extra low intensity volume in. Focusing on your breathing, mechanics and also developing your lung capacity. This is a great way to help flush out the legs in prep for your final training day tomorrow. A great challenge to add to this piece is to make it Nasal Breathing only.
RPE: 5/10
Stimulus: Recovery / Mechanics
Weightlifting
Part A:
Squat Snatch
Every 3:00 minutes, 6 Sets, Complete the following:
Set 1: 6 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 4 Reps @ 80%
Set 4: 6 Reps @ 70%+
Set 5: 5 Reps @ 75%+
Set 6: 4 Reps @ 80%+
These reps are not meant to be TnG (unbroken), reset between each rep.
Percentage is based on your 1rm Squat Snatch. The second wave of reps need to be heavier than the first wave
Once you complete Part A, please move onto Part B.
Part B:
4 x 1 Snatch High Pull + 3 Floating Snatch High Pulls
Holding 80% of your 1rm Snatch
On the Floating Snatch, remember to bring the barbell down to the lowest point you can without the barbell touching the floor and then explode up.
Strength/ Skill EMOM
16 minute EMOM, Alternating each minute:
Minute 1: 50ft (15m) Dual Kettlebell Overhead Walking Lunge @ 24/16kg
Minute 2: 50ft (15m) Sled Push, Heavy Load
Minute 3: 5 Wall Walks
Minute 4: 45 Second Easy BikeErg
Treat these accessories more as a ‘Skill Conditioning’ piece. The focus is on movement quality and being efficient with your reps. Notice how all movements have your arms in an extended position. This will challenge your stability and also your endurance. The BikeErg is an ‘Active Rest’ station. Keep moving, but don’t allow it to affect any other stations of the EMOM