Miramar Beach Strength and Conditioning – Crossfit
Warm-up
(Band, BB)
:30 each side
General Warm Up:
Banded Tricep Stretch
Banded Pull apart + Pass Through
Banded Sots Press
Pigeon Stretch
Squat to standing toe touch
Cossack Squat
+
Specific Warm Up:
8 minute EMOM, alt each minute:
Minute 1: Cardio Choice
Minute 2: 8 Snatch lift off + High Pull
Minute 3: “Barbell Complex”
Minute 4: 5 Burpee Broad Jumps
*Barbell Complex*
5 Hang Muscle Snatch
5 Overhead Squats
3 Snatch Balances
Load: 45/35lb, Icrease load with each set
Strength
Snatch
Every 2:30 minutes, 6-8 Sets
1 Squat Snatch
Starting @ 75% of 1rm and increase load each set
Build up to a 1rm snatch for the day with the above format.
18:00 CAP
Focus on being smooth off the floor and then fast through the hips. Goal is to create tension and maintain that tension with speed accelerating through the middle. For those just learning the snatch, lets move to a 3-5 rep from the hang and work on positions.
Metcon
Metcon (AMRAP – Reps)
12 minute AMRAP:
14 Burpees to Target
8 Dual DB Box Step Overs, 24/20”
14 Toe to Bar
*Target: just above reach
Fitness: 25/15, Strict Knee Raises
Performance: 35/25, Knee to elbow
Elite: 50/35
Focus is high effort, midline stamina, and grip. The burpees today are to a target and the only goal here is to move fast and get to the DB’s. Once we pick up the DB’s challenge yourself to hold on and stay unbroken. This will affect the Toe to Bar, but we want to work on challenging you a bit here to still stay strong with big sets on Toe to Bar with grip fatigue.
Primary Obj: Achieve> 4rounds
Secondary Obj: UnbrokenDB Step-Overs
Stimulus: Midline / Muscular Stamina
Extra work
A)
Back Squat
4 Sets
4 Back Squats @65% of 1rm
+
4 Seated Box Jumps
Increase height of Box Jumps each round.
B)
20 EMOM, alt each minute:
Min 1: 100ft Sandbag Carry
Min 2: 12-15 Sumo DL High Pulls, 95/65lb
Min 3: 3-5 Inverted Burpee into Freestanding Handstand Push Up
Min 4: 45 seconds SkiErg, easy
Conditioning
Run Conditioning
Warm Up:
2000m @ athletes choice
1:30 walk
Main:
2 Sets:
1000m @ 10k pace or effort
1:30 Walk
800m @ 5k pace or effort
1:30 Walk
400m @ 5k pace or effort
1:30 Walk
200m @ 1 mile pace / effort
2:00 Walk