Miramar Beach Strength and Conditioning – Crossfit
Warm-up
8:00 minutes, For Quality
:30 second Medball Thoracic Opener
10 Air Squats
10 Alternating Box Step-Ups
5 Box Jumps
Technical Skills + Primer
Every 2:00 minutes, 3 Sets
Set 1:
3 x
Hang Muscle Snatch
Snatch Balance
Overhead Squat
Low Hang Squat Snatch
Set 2:
3 x Pause Power Snatch + Low Hang Squat Snatch
Set 3:
3 x Pause Snatch + Full Snatch
Building loads to starting weight on the bar
Snatch
Snatch
1 Pause Snatch Below Knee
(Pause 2s @ 2” below the knee cap)
+
1 Snatch
Set 1 : 2+1 reps @ 60%
Set 2: 2+1 reps @ 60%
Set 3 : 1+1 reps @ 65%
Set 4 : 1+1 reps @ 65%
Set 5 : 1+1 reps @ 70%
Rest as needed between sets
Snatch are not touch and go,
% are based off your 1rm Snatch
*Positional work is the goal here today and the focus is to hit good positions at the High Hang, Hang, and Low Hang positions
Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP
4* Overhead Squats 115/75lb, (52/35kg)
6 Box Jump Overs 24/20”
8 American KBS 53/35lb, (24/16kg)
*Increase Overhead Squats by 2 reps each set
Goal : Get through the round of 14 Overhead Squats and into the round of 16.
Primary Objective : Keep each set of Overhead Squats unbroken
Secondary Objective : Keep transitions between movements under 6 seconds
Stimulus : Hip Extension Bias / Quad Stamina
.
Developmental:
Barbell: 45/35lb, (20/15kg)
Russian KBS: 44/26lb, (20/12kg)
Fitness:
Barbell: 95/65lb, (43/30kg)
KB: 53/35lb, (24/16kg)
Performance:
As Written
Elite:
4* Overhead Squats 155/105lb, (70/48kg)
6 Box Jump Overs 30/24”
8 American KBS 70/53lb, (32/24kg)
*Increase Overhead Squats by 2 reps each set
Recovery
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations
Optional Accessories
4 Sets, For Load:
10/10 DB Bulgarian Split Squats
10 Banded Glute Hamstring Raises
30 Close Grip Barbell Bench Press 45/35lb, 20/15kg
Machine Conditioning
3 Sets:
500m Row @ 5k Pace
Rest 1:00 minute between sets
3:00 minutes Easy Bike Erg
4 Sets:
500m Row @ 5k-3sec/500m Pace
Rest 1:00 minute between sets
Rest 3:00 minutes Easy Bike Erg
5 Sets:
500m Row @ 5k-5sec/500m
Rest 1:00 minutes between sets
Record average pace across each set. Ideally, within each set we see a slight increase of pace. This means that for the 5k Pace if that is 1:44.3, we want to see 1:44.5, 1:44.3, 1:44.1, etc.
Primary Objective: Holding prescribed paces across
Secondary Objective: Maintaining a stroke rate between 28-32 spm with an increase in stroke rate from 28 to 32 as the pace drops.
Stimulus: Lactate Threshold Training
RPE: 8/10
Strength
Part A)
Tempo Front Squat
3 x 6 @ 50-55%
Percentage is based on your 1rm Front Squat.
Rest 2:00 minutes between sets.
The prescribed tempo for each rep today is 3 Seconds Down, 1 Second Pause, 3 Seconds Up, 2 Seconds Rest before transitioning into the consecutive rep.
Tempo: 3132
Part B)
Tempo Back Squat
Set 1: 8 Reps @ 60%
Set 2: 8 Reps @ 60%
Set 3: 6 Reps @ 65%
Set 4: 6 Reps @ 65%
Percentage is based on your 1rm Back Squat
Rest 2:00-3:00 minutes between sets
The prescribed tempo for these reps today is 3 Seconds Down, No Pause, Xplode Up, 2 Seconds Rest before transitioning into the consecutive rep.
20X2
Team, there are two main areas that we are targeting relatively early in this cycle: Hypertrophy and Movement Control.
Hypertrophy/Strength: The extended time under tension stimulates muscle growth and improves strength. In Crossfit or for all sports for that matter where strength and muscle endurance are essential, tempo squats can be an effective training tool.
Movement Control: The controlled nature of tempo squats helps you develop better movement control and technique. It enforces proper form, ensuring that you are not using momentum to complete repetitions. This can lead to better lifting mechanics in functional movements often found in sports like CrossFit or weightlifting.
Extra Work
4 Rounds, For Time:
21m (70ft) Handstand Walk
21 Ghd Sit Ups
15 Sandbag Squats, 150/100 lb
Time Cap: 15 minutes
Goal: 12 minutes
Your hands must start behind the line for your handstand walk. Ideally, we would like to see long distances for your walk and to encourage unbroken lengths.
Sandbag Squats can be performed anyway you wish. Our tip, place the bag on the shoulder.
Primary Objective: Complete within the time cap
Secondary Objective: Option 1: Unbroken handstand walk. Option 2: Unbroken Sandbag Squats. From the two options select the secondary that aligns with your goals.
RPE: 8/10
Stimulus: Midline / Muscular Stamina