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 Kip Swings on Rig

10:00 CAP

Strength

Metcon

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) @ 65% 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 (AMRAP – Rounds and Reps)

4 Sets

3 AMRAP

10 Power Snatch

3 Pull Up Variation

*Rest 2:00 Between Rounds

18:00 CAP
Fitness: 45/35, Strict Pull Up

Performance: 65/55, Chest to Bar

Elite 75/55, Bar Muscle Up

2016 Open workout variation:

Go out aggressive on each interval, knowing you have rest between sets to recover.

Practice relaxing your grip when the power snatches go overhead.

Grip management will be KEY here!

Extra work

A)

Snatch

EMOM 12

0-3) 1 Snatch @ 75%

4-7) 1 Snatch @ 78%

8-11) 1 Snatch @ 80%

B)

Snatch Grip Deadlifts

2 x 5 @ 90%

2 x 5 @ 95%

C)

Row Intervals

1000m Row @ 2k Pace

*Rest 1:00

5 x 350m @ 1k Pake

Rest :45

+

Rest 2:00

+

800m Row @ 2k Pace

*Rest 1:00

5 x 350m @ 1k Pake

Rest :45

C)

Back Squat

5 @ 60%

5 @ 65%

5 @ 70%

5 @ 75%

5 @ 80%

D)

Single Leg reverse Hyper Extension

4 x 10/10

E)

Drag Rope Double Unders

10-20-30-40-50

*Rest as needed between Sets

**If you trip on any of the sets, you must start that set over from the beginning.

F)

AMRAP 5:

1:00 Front Plank

30 Weight Supported Flutter Kicks (total)