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 @ 65-70% 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)

3 Sets

2 AMRAP

20 Wall Ball

12 Devils Press

+

REST 1:00

+

2 AMRAP

20 V-Up OR GHD

30 Box Jump Over (24/40)

+

REST 1:00

18:00 CAP
Fitness: 14/10 WB, 35/20 DB

Performance: 20/14 WB, 50/35 DB

Elite: 30/20 WB, 50/35 DB

Today’s focus point is Rep speed across movements, hitting all the movement standards as needed, but in the fastest way possible.

Extra work

A)

Snatch

EMOM 15

1-5: 1 Snatch @ 78%

6-10: 1 Snatch @ 80%

11-15: 1 Snatch @ 82%

B)

Snatch Grip Deadlifts

2 x 5 @ 98%

2 x 3 @ 102%

C)

Row Intervals

10 Sets

250m @ 2k Pace OR Faster

250m @ EZ Recovery Pace

:30 REST Between Sets

C)

Back Squat

1 x 4 @ 70%

1 x 4 @ 75%

1 x 4 @ 80%

1 x 4 @ 85%

2 x 4 @ 87.5%

D)

Foot elevated Split Squat

4 x 8/8

(Back Rack Position)

E)

Heavy/ Drag Rope Work

40-60-80-60-40 Unbroken Reps

*Rest As needed between sets. All sets must be unbroken

F)

AMRAP 5

1:00 Face Down Chinese Plank

20/20 Side Plank Hip Touch