Announcements
Don’t forget!! BRING A FRIEND WEEK is 11 September 2023!!! Please use the sign-up sheet located on the front desk to list all of your friends who are joining us. There is also a QR code you can use to have your friends complete the waiver prior to coming to class. Anyone who joins gets both you AND your friend a referral credit of 40% off one month membership!
Miramar Beach Strength and Conditioning – Crossfit
Warm-up
10:00 minute Cap
2 Sets, For Quality:
90 Second Machine of Choice
(45s Easy, 30s Mod, 15s Hard)
10 Barbell Cossack Squats, 45/35lb
10/10 Single Leg Lateral Medball Toss
10 Banded Glute Marches
Snatch Complex
15:00 minutes on the Clock
Snatch
Every 90s X 5 Sets
1 Power Snatch
1 Floating Snatch (Full Squat)
1 Snatch Balance (Full Squat)
@ 55%+ of Power Snatch
Goal of finishing @ around 75% of Power Snatch
Directly into…
Every 90s X 5 Sets
Squat Snatch
2 Reps @ 75%
2 Reps @ 80%
2 Reps @ 82%
1 Rep @ 85%
1 Rep @ 85%+
Rest as needed between sets
% are based on your 1rm Squat Snatch.
This is not touch and go, reset between each rep
Extra Instructions / Points of Performance
A floating snatch is essentially a hang snatch from the lowest possible position to the floor. This keeps tension throughout the lift and will help develop better tng mechanics that we are following up with later in the day.
We will use the first complex of the power snatch + floating snatch + snatch balance to really prime the system and build loads into the final 5 sets of the day that are all meant to be done as a full snatch build to 85%+ for 1 rep.
The goal today is to work on pressing the ground away, staying patient, and extending through the barbell overhead with a strong finish position overhead and tight midline.
Power Snatch
Snatch
Metcon (Time)
7 Rounds for Time
3 Power Snatches
3 Overhead Squats
3 Squat Snatches
*The complex must be unbroken
Goal: 4:00-7:00 minutes
Time Cap: 9:00 minutes
Primary Objective: Quality Barbell Cycling
Secondary Objective: Minimizing rest between sets
We need to choose a weight that allows for unbroken complexes today with quality mechanics.
Stimulus: Grip / Touch and Go Mechanics
.
Developmental:
10 Rounds for Time
5 Hang Power Snatches
5 Overhead Squats
Load: 75/55lb
Fitness:
Load: 95/65lb
Performance:
Load: 135/ 95lb
Elite:
Load: 165/115lb
Back Squats
3 set of 3 reps @ 87.5%
1×20 Reps @ 60% of 5RM
Extra Instructions / Points of Performance
We should have our legs feeling a little toasty here after the metcon, but we will get weight set-up and loaded. Take a good deep breath and then tackle the weight for 20 reps as a finisher for the day. Every once in a while, we will do this as the end of the day in order to build up the muscular stamina and endurance as we progress towards our true 20RM in Week 10
Recovery
Recovery / Mobility Protocol
1:00 minute Elevated Prayer Stretch
1:00/1:00 minute Elevated Pigeon Stretch
1:00 minute Seated Chest Stretch
1:00/1:00 minute Scorpion Stretch
Optional Accessories
4 Sets, For Quality
5 Hang Snatch High Pulls
50ft (15m) Overhead Barbell Carry or Overhead Yoke Carry
12 Goblet Cyclist Squat (31×1 Tempo)
Load: Choice and unbroken across
For the Hang Snatch High Pulls, these should be heavier than the weight that we used for the conditioning piece on Snatches. We are looking somewhere at around 80-85% of 1RM Snatch
Rowing Conditioning
5 Sets: For Max Meters
6:00 minute AMRAP
750m Row @ 10k Pace
100 Single Unders
-Max Meter Row in the Remaining Time
Rest 2:00 minutes between sets
Goal: Complete more than 500/400 meters on the rower in the remaining time
Primary Objective: Increase pace from 10k Pace to 5k pace on the max meter row in the remaining time of the AMRAP
Secondary Objective: Holding 10k pace even if you feel great.
Stimulus: Lactate Threshold / 10k to 5k Row Development
Gymnastics
Ring Muscle Ups
Level 3:
20/15 Ring Muscle Ups
20/15 Kipping Ring Dips
20/15 Ring Muscle Ups
*Same set of rings for both movements
Level 2:
14/9 Ring Muscle Ups
14/9 Kipping Ring Dips
14/9 Ring Muscle Ups
*Same set of rings for both movements
Level 3 & 2:
Time Cap: 10 minutes
Our suggestion is not to go out too aggressive in the first set of muscle ups, because you will need to perform a muscle up to get into the ring dip position.
Level 1:
9/6 Ring Muscle Ups
12/9 Kipping Ring Dips
9/6 Ring Muscle Ups
*You can have two sets of rings available
Or
9/6 Burpee Chest to Bar Pull Ups
12/9 Kipping Ring Dips
9/6 Burpee Chest to Bar Pull Ups