Miramar Beach Strength and Conditioning – Crossfit

Warm-up

Warm-Up (3:00-10:00)

2 Sets, For Quality

10 Deep Squat Thoracic Rotations

5 Hang Muscle Snatch

5 Barbell Strict Press

10 Alternating Barbell Cossack Squats

10 Barbell Glute Bridges

Strength

Strength (16:00-28:00)

12:00 Running Clock

Back Rack Reverse Lunges

5/5 @ 90% of 5RM From last week

4/4 @ increased load

3/3 @ increased load

Percentage is based on your 5RM Back Rack Reverse Lunges

Rest as needed between sets

Build up to 75% of 5RM or 65% of 1RM Back Squat

into..

Back Squat

20 Reps @ (65% of 1RM or 75% of 5RM)

Extra Instructions / Points of Performance

Optional Sub:

Dual Dumbbell Reverse Lunges

3 Sets x 8/8 @ Moderate Load 3030 Tempo

into

20 Goblet Squats @ 21×1 Tempo, Load that allows correct position and tempo

Back Rack Lunge

Back Squat

Metcon (Time)

100 Hang Power Snatches

100 Push Press

100 Sumo Deadlift High Pulls

100 Front Squats

Load : 65/45 lb

Time Cap : 20 minutes

Goal : 15:00-20:00 minutes

Primary Objective : Best possible time frame

Secondary Objective : maintain a pace of 20 reps or better on the minute

Stimulus : Light barbell cycling / Full Body Conditioning

The loads are light so grip stamina will be tested, prime and warm up each movement thoroughly. Take short breaks and work your way through the barbell cycling piece. The goal today is to maintain a pace of greater than 20 reps per minute in order to complete this workout under the cap. Expectations are that the Push Press and Front Squats will be done the quickest as the Hang Power Snatch and Sumo Deadlift High Pulls will likely need the most breaks in order to complete this workout.
.

Developmental:

Load: 45/35 lb

Fitness:

Load: 55/45 lb

Performance/ Elite :

As Written

Recovery

1 -2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch

Optional Accessories

Accumulate

5:00 minute Wall Sit

3:00/3:00 Side Plank

1:00 Extended GHD Supine Hold

Weightlifting

Snatch Complex

Part A.

3 Sets, For Quality:

2 Power Snatches

1 Squat Snatch

This is not touch and go

Rest as needed between sets

Holding between 55-65% of your 1rm Squat Snatch

Tip: Try activating or engaging your lats by pulling your shoulder blades down and back as you initiate the snatch.

Once you have completed Part A, please move on to Part B:

Part B.

Squat Snatch Complex

5 Sets:

1 Squat Snatch

1 Hang Snatch

1 Snatch Balance

(Unbroken)

Rest: 15-20 seconds

1 Snatch + 5-10 lb

Rest as needed between sets

Perform as touch and go, 1 Set consists of 4 reps

Percentages are based on your 1rm Squat Snatch.

Starting at 77% of your 1rm snatch and increasing load each set

When you get to the last rep of each set add additional weight to the bar; athletes choice on weight jump but the goal is 5-10 lb

Gymnastics

Ring Muscle Ups

Complete the following, For Quality:

3 Sets:

5 Ring Muscle Ups

Rest: 45 seconds

5 Ring Muscle Ups

Rest: 45 seconds

12/9 Strict Ring Dips or Kipping Ring Dips

Rest 90 seconds between sets

Rowing Conditioning

4 Sets:

2 Rounds

500m @ Sustained Effort (7 RPE)

250m @ 2k

No rest between rounds

Rest 2:00 minutes between set

This style of interval work is called flux training. We will be fluxing between a strong sustained effort for 500m into a hard 250m @ 2k pace before coming right back into a strong effort 500m, then finishing off with a good 250m kick back to 2k pace. We will do this for 4 Sets of 1500m straight with 500m @ 2k pace and the other 1000m @ a strong sustainable pace

Stimulus: V02 Max / 2k-5k Pace Development

RPE: 8-9 RPE

Primary Objective: Hitting prescribed 2k pace, no faster / no slower

Secondary Objective: Increasing steady state pace sustained effort on the 400m