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 Burpees

10:00 CAP

Strength

3 Position Snatch Complex (15:00 CAP)

Hang Snatch (Above the knee) +
Hang Snatch (Below the knee) +
Snatch (3s Pause in receipt)

3 x (1+1+1) @ 72% 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 (Time)

10 Rounds

20 Double Under OR :30 Effort

10 Bar Facing Burpees

15:00 CAP
Fitness/ Performance: Normal Rope

Elite: Drag/ Heavy Rope

Here we have ten transitions that involve picking up the rope from the floor. Practice laying the rope down after each set in a fashion where it makes picking the rope up quick and easy for the next set.

Extra work

A)

Snatch

EMOM 12

1-4) 1 Snatch @ 80%

5-8) 1 Snatch @ 83%

9-12) 1 Snatch @ 85%

B)

Snatch Grip Deadlifts

2 x 5 @ 95%

2 x 5 @ 100%

C)

Row Intervals

1000m Row @ 5k Pace (Moderate pace)

1:00 Rest

+

5 Sets

300m @ 2k Pace (Fast Pace)

300m @Recovery Pace (EZ Pace)

300m @ 1k Pace (Very Fast Pace)

Rest 1:00 Between Sets

C)

Back Squat

5 @ 70%

5 @ 75%

5 @ 80%

5 @ 82%

5 @ 85%

D)

Single Leg reverse Hyper Extension

4 x 12/12

E)

EMOM 10

:20 Max rep GHD Sit-ups

F)

Tabata

Hollow Rocks

G)

Metcon

5 Sets:

5 Shuttle Run

20 DB Snatch (70/50)

Rest 1:1 Between Sets