Miramar Beach Strength and Conditioning – Crossfit

Warm-up

General Warm Up

(Roller, Band, barbell)

:30 each side

Banded Lat Stretch

10 Banded Pull apart + 10 Pass Through

10 Banded Sots Press

Scorpion Stretch

T-Spine + Roller Stretch

10 Cossack Squat

10 Squat to Standing Toe Touch

+

Specific Warm Up

5 AMRAP

:30 Cal Row

5 Snatch Grip Deadlifts

5 Hang Snatch grip high pulls

5 Squat Snatch

5 Ground to Overhead

10:00 CAP

Strength

Hang Snatch (Build to Heavy 1 Rep)

10:00 CAP

3 Position Snatch Complex (6:00 CAP)

0:00-10:00
Establish a heavy 1 rep Hang Snatch

10:00-16:00
Hang Snatch (Above the knee) +
Hang Snatch (Below the knee) +
Snatch (3s Pause in receipt)

3 x (1+1+1) @ 68% of 1RM Hang Snatch
Ensure Quality of movement over everything else. If you’re missing lifts at a % lower than whats written then stick with that weight until you’re proud of your lift and form!

Metcon

Metcon (AMRAP – Rounds and Reps)

4-6 Sets

7-5-3

Ground to Overhead

10/8 Cal Row OR :30 Effort

*Rest 1:30 Between Sets

18:00 CAP
Fitness: 75/55

Performance: 115/75

Elite: 155/105

Go out aggressive on each interval, we want these to be SPRINTS!

Practice touch-and-go unbroken sets & Quick Singles to find out what works best for you to keep moving FAST!

Extra work

A)

Snatch

EMOM 12

1-4) 1 Snatch @ 77%

5-8) 1 Snatch @ 80%

9-12) 1 Snatch @ 82%

B)

Snatch Grip Deadlifts

2 x 5 @ 93%

2 x 5 @ 98%

C)

Row Intervals

7 Sets

1:00 Row @ 1k Pace (FAST)

2:00 Recovery @ 10k Pace (EZ Pace)

Rest :30 Between Sets

C)

Back Squat

4 @ 60%

4 @ 65%

4 @ 70%

4 @ 75%

4 @ 80%

4 @ 82%

D)

Single Leg reverse Hyper Extension

4 x 12/12

E)

EMOM 10

:20 Max rep GHD Sit-ups

F)

AMRAP 5:

:30/:30 Side Plank

20 Heel Overs