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

Snatch Complex (3 x 1 @ 63% of 1RM Hang Snatch

15:00 CAP)

High Hang Snatch +
Hang Snatch (Above the knee) +
Snatch (3s Pause in receipt)+
Overhead Squat w/ 3s descent
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!

Hang Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

Cal Echo bike OR Rower (:30-:40 Effort)

7 Ground to overhead

*Max Unbroken Ring Muscle Up

OR RMU Progression

REST 1:00 Between Sets

*No more than 6 Reps
Fitness: 9/6 Echo, 12/ 9 Row, 115, 75

Performance: 12/9 Echo, 15/12 Row, 135/ 95

Elite: 15/12 Echo, 21/15 Row, 155/105

Hit the Calories HARD. We’re looking for getting the Heart Rate High and approaching the barbell right away thereafter. Transition to the Rings should be less than 5s, looking for an unbroken set of constant movement. Once you break, you are done for that set.

Extra work

A)

Snatch

EMOM 5

1 Snatch @ 70%

B)

Snatch Grip Deadlifts

3 x 2 @ 90%

C)

Row Intervals

7 Sets

1:15 Effort @ 1k Pace (Fast pace)

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

NO REST Between Sets

C)

Back Squat

2 x 4 @ 60%

2 x 4 @ 65%

2 x 4 @ 70%

2 x 4 @ 75%

D)

Foot elevated Split Squat

4 x 8/8

(Back Rack Position)

E)

3 Sets

40 GHD

REST 1:00 Between Sets

(Maintain pace across the 3 Sets)

F)

AMRAP 5

:20 Hanging L-Sit Hold

20 Bike Kick Crunches