Miramar Beach Strength and Conditioning – Crossfit
Warm-up
To be done on a 10:00 Clock
:30/:30 minute Overhead Box Opener
:30/:30 minute Diagonal Stretch
10/10 Shin Box Rotations
Once you have completed the above Mobility work, please move into the below General Warm Up:
6 minutes, For Quality:
5/5 Single Kettlebell RDLs, Light Load
5/5 Kettlebell Windmills
5/5 Single Arm Overhead Squa
Barbell Primer
(with PVC Pipe)
2 Sets
3 Dip and Shrug
3 Dip + Shrug + High Pull
3 Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squat
3 Drop Snatch
3 Snatch Balance
(With Barbell)
2 Sets For Absolute Quality
3 Hang Snatch High Pull
3 Hang Muscle Snatch
3 Behind the Neck Snatch Balance
3 Hang Power Snatch or 3 Hang Squat
3 Overhead Squats
Snatch
EMOM x 5
2 Reps @ 70-75%
-INTO-
EMOM x 4
2 Reps @ 75-80%
-INTO-
EMOM x 3
1 Rep @ 85%+
Extra Instructions
We do not want any tng sets today on the Snatch. The goal with this is to find a quality set-up position on each and every lift and allow for just a brief 3-5 seconds between each lift on the doubles. When we get to the singles, we want to keep that speed through extension and focus on pressing the ground away. We can stay at 85% across or increase loads on each set if you are feeling up to hit and ready to hit close to 90% today.
Back Squat
Strength Superset
Alt E2MOM x 6
Station 1:
Back Squat
3 Reps
Rest 20 seconds
2 Reps
Rest 20 seconds
1 Rep
Load: 75%+ across
Station 2:
Dual Kettlebell Clean and Jerk
5 Reps (unbroken)
Rest 30 seconds
5 Reps (unbroken)
Load: Choice
Extra Instructions
Strength is definitely the focus today and we are going to be working our way through a good strong superset here. The goal with the Back Squat is to start at 75% and increase to around 85% of 1RM for the day. On the Dual Kettlebell Clean and Jerks keep the weights. As always, Dual Kettlebell Clean and Jerk is assumed from the hang.
Recovery
Recovery
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Optional Accessories
4 Sets, For Quality
6/6 Front Rack Reverse Lunges
10 Ring Hamstring Curls
15 Weighted GHD Hip Extensions
Rowing Conditioning
Row Conditioning
10 Rounds
300m Row
Rest 1:00 minute between rounds
Rest 3:00 minutes
10 Rounds
300m
Rest 1:00 minute between rounds
Primary Objective: First interval of each set should be at 2k pace and the goal is to descend from 1-10 on each set or 10 rounds
Secondary Objective: Lower average pace per 300 on second set than first set
Stimulus: Aerobic Capacity / 1k-2k development
Conditioning
10 minute AMRAP:
Buy In:
50/40 Cal Rogue Echo
In remaining time:
15 GHD Sit Ups
10 Deadlifts @ 225/155lb
5 Bar Facing Burpees
Primary Objective: 3.5+ Rounds of the triplet
Secondary Objective: Complete the Echo in less than 2:45-2:50 minutes
Gymnastics
Handstand Push Ups / Handstand Walk
Every 3:00 minutes, 5 Sets, Complete the following:
8 Parallette Handstand Push Ups, 9/6”
*50ft Handstand Walk
*add 25ft to the Handstand Walk each new set. You will finish on 150ft of Handstand Walk