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 Cal Row

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) @ 75% of 1RM Snatch
(+2% from last week)
Every Snatch can be reset, Does not have to be Touch & Go.

Metcon

Metcon (Checkmark)

AMRAP :30

Max Cal Echo Bike

+

Rest 1:30

+

AMRAP 1:00

:30 Max Cal Echo Bike

:30 Max Reps Toes to Bar

+

Rest 2:00

+

AMRAP 1:30

:30 Max Cal Echo Bike

:30 Max Reps Toes to Bar

:30 Max Wall Walks OR Handstand Walk

+

Rest 3:00

+

AMRAP :30

Max Reps Line facing burpees

+

Rest 1:30

+

AMRAP 1:00

:30 Max Reps Line facing burpees

:30 Max Reps Toes to Bar

+

Rest 2:00

+

AMRAP 1:30

:30 Max Reps Line facing burpees

:30 Max Reps Toes to Bar

:30 Max Wall Walks OR Handstand Walk

16:00 CAP
DON’T HOLD BACK on each :30 bike/ burpees, this is designed to challenge your ability to breathe and keep moving on the toes-to-bar and wall walks/ HSW. Keep yourself to fast transitions as soon as the clock hits :30

Extra work

A)

Snatch

3 x 2 @ 80-90%

OR

3 x 1 @ 85-93%

B)

3 Sets

2 Snatch Halting Deadlift +

1 Floating Snatch +

2 Snatch Pull

3 x (2+1+2) @ 100%

C)

Row Intervals

3 Sets

1000m Row @ 2k Pace

*Rest 1:20 Between Sets

+

Rest 2:30

+

2 Sets

1000m Row @ 2k Pace

*Rest 1:20 Between Sets

C)

Back Squat

2×2 @ 70%

2×2 @ 75%

2 @ 80%

2 @ 85%

2 @ 87%

2 @ 90%

2 @ 95%

D)

DB Bulgarian Split Squat

4 x 10

E)

DB Weighted Box Step Ups

4 x 8/8

F)

Snatch Grip BB Row

4 x 10

G)

Hanging L-Sit Hold

Accumulate 3:00