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