Miramar Beach Strength and Conditioning – Crossfit

Warm-up

General Warm Up

(Roller, Band, barbell)

:30 each side

Banded Lat Stretch

Wall Tricep stretch

10 Banded Pull apart + 10 Pass Through

10 Banded Sots Press

T-Spine + Roller Stretch

10 Cossack Squat

10 Squat to Standing Toe Touch

+

Specific Warm Up

5 AMRAP

:30 Machine OR 200m Run

10 Snatch Grip Deadlifts

10 Hang Snatch grip high pulls

10 Squat Snatch

10:00 CAP

Strength

Snatch Complex (15:00 CAP)

Hang Snatch (Below the knee) +
Overhead Squat (3s Descent) +
Snatch (1s Pause in receipt) +
Snatch

3 x (1+2+1+1) @ 73% of 1RM Snatch
Every Snatch can be reset, Does not have to be Touch & Go.

Metcon

Metcon (3 Rounds for time)

3 Sets (Each for time)

200m Run OR 1:00 Machine Effort

2 Rope Climb

8 Overhead Squats

16 Bar Facing Burpees

*Rest 1:00 Between Sets

15:00 CAP
Every Set should be fastand then go straight to work on the lower skill exercise that follows

Fitness:75/55#

Performance:95/75#

Elite:135/95#

Extra work

A)

Snatch

3 Rounds

2 @ 84%

1 @ 87%

1 @ 90%

Rest 1:00 Between Each Set

B)

Snatch Halting Deadlift + 2 Snatch Pull

3 x (2+1+2) @ 97%

C)

Row Intervals

6 x 500m

Rest :30 Between Sets

+

Rest 2:00

+

4 x 500m

Rest :30 Between Sets

C)

Back Squat

3 @ 65%

3 @ 70%

3 @ 75%

3 @ 80%

3 @ 85%

3 @ 90%

D)

DB Bulgarian Split Squat

4 x 12

E)

DB Weighted Box Step Ups

4 x 8/8

F)

Snatch Grip BB Row

4 x 8

G)

Hanging L-Sit Hold

Accumulate 3:00