Miramar Beach Strength and Conditioning – Crossfit
Warm Up
GENERAL WARM-UP:
3:00 MINUTES MACHINE OF YOUR CHOICE
INTO:
2 SETS, FOR QUALITY:
40 SINGLE UNDERS
5 INCH WORMS
15 AIR SQUATS
20 SECOND WALL FACING HANDSTAND
INTO:
2SETS, FOR QUALITY:
5 SNATCH GRIP DEADLIFTS
5 BARBELL HANG MUSCLE SNATCHES
5 BARBELL OVERHEAD SQUATS
3 SNATCH BALANCES
*ALL WITH AN EMPTY BARBELL
PRIMER:
SPEND 8:00-10:00
BUILD TO ESTIMATED MAX WEIGHTTHAT YOU ARE PLANNING ON HITTING FOR THE DAY
PRIMER WORKOUT:
2 WALL WALKS
15 DOUBLE UNDERS
5 SNATCHES (WEIGHT 1)
-ADJUST LOADS-
2 WALL WALKS
15 DOUBLE UNDERS
3 SNATCHES (WEIGHT 2)
-ADJUST LOADS-
5 STRICT HANDSTAND PUSH-UPS
15 DOUBLE UNDERS
2 SNATCHES (WEIGHT 3)
-ADJUST LOADS-
5 STRICT HANDSTAND PUSH-UPS
15 DOUBLE UNDERS
1 SNATCHES (WEIGHT 4)
REST:
~5:00 PRIOR TO WORKOUT
REST/ BREAK (No Measure)
20:00-25:00
CrossFit Games Open 23.3 RX (Ages 16-54) (Time)
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)
F: 65 lb, 95 lb, 125 lb, 155 lb
M: 95 lb, 135 lb, 185 lb, 225 lb
CrossFit Games Open 23.3 Scaled (Ages 16-54) (Time)
Starting with a 6-minute time cap, complete as many reps as possible of:
5 scaled wall walks
50 single-unders
15 snatches (weight 1)
5 scaled wall walks
50 single-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
6 snatches (weight 4)
F: 45 lb, 65 lb, 75 lb, 85 lb
M: 65 lb, 95 lb, 115 lb, 135 lb
CrossFit Games Open 23.3 Masters RX (Ages 55+) (Time)
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 kipping handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 kipping handstand push-ups
50 double-unders
6 snatches (weight 4)
F: 45 lb, 65 lb, 75 lb, 85 lb
M: 65 lb, 95 lb, 115 lb, 135 lb
Recover/ Clean Up (No Measure)
39:00-50:00
Cool Down (No Measure)
50:00-60:00
Stretch/ Cool Down