Miramar Beach Strength and Conditioning – Crossfit

Warm-up

3 Rounds, For Quality

200m Run

5/5 Worlds Greatest Stretch

8/8 Quadruped Throacic Rotations

“Barbell Complex”

3 Hang Muscle Snatch

3 Overhead Squats

3 Snatch Balance

Can add a little load to the barbell complex if you are feeling good

Snatch

Every 3:30 X 3 Sets

3 Squat Snatch @ 75%

2 Squat Snatch @ 80%

1 Squat Snatch @ 85%

Rest only as long as it takes to adjust loads

These should all be done as quick singles

Big cues to think about today are smooth off the floor, then fast finish through the hips. The goal with the Snatch is to develop full body coordination and a strong connection from the legs, through the midline, then powerful overhead. Work a strong lockout position today and finish strong.

Metcon (Time)

3 Rounds for Time

21 Alt. Dumbbell Snatch 50/35lb, (22/16kg)

400m Run

12 Overhead Squats 115/80lb, (52/35kg)

Goal : 9:00-13:00 minutes

Time Cap : 15:00 minutes

Primary Objective : Achieve best overall time

Secondary Objective : Complete all movements unbroken

Stimulus : High End Aerobic + Muscular Stamina
.

Developmental:

18 Alternating Dumbbell Hang Snatch 30/20lb, (14/9kg)

400m Run

12 Overhead Squats 45/35lb, (20/15kg)

Fitness:

3 Rounds for Time

21 Alternating Dumbbell Snatch 35/25lb, (16/12kg)

400m Run

12 Overhead Squats 95/65lb, (43/30kg)

Performance:

As Written

Elite:

GO FASTER!

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

Part A)

A) 3131 Tempo Goblet Squat

3 Sets x 10 Reps

Rest as needed between Sets

Part B)

4 Sets

B1) 10/10 Dual Dumbbell Single Leg Romanian Deadlift

B2) 12/12 Side Lying Dumbbell External Rotations

B3) 15 Banded Face Pulls

Rest 30 seconds between exercises

Rest as needed between sets

Strength

Back Squat

1 x 20 reps

Adding 3-5 kg more than what you completed last week. For a guide in percentage you should be around 70% of your 5-rep max Back Squat. We’re getting up to significantly heavy territory here. This is where you start really finding the benefits of the program. Remember, these reps need to be completed unbroken. Please take your time building up to the desired working load. You want to ensure you prepare your body and mind properly for the load you need to complete. Remember also, these reps don’t have to be fast. Break the 20 reps into small chunks doing sets of 3-4 reps at a time then giving yourself a break at the top. It is obviously a lot of time under tension but we find when you subconsciously change the mindset to a set of 3-4 reps over a set of 20 reps it can help you work through the set better and stay more engaged.

Bench Press

1 x 5 @ 75%

1 x 4 @ 80%

1 x 4 @ 85%

1 x 3 @ 90%

Rest 2:00-3:00 minutes between sets

Percentage is based on your 1rm Bench Press

Please ensure you have a spotter nearby for these sets

Strength Conditioning

Every 3:00 minutes, 4 Sets, For Quality:

10 Dumbbell Bench Press, 85/55 lb (42.5/27.5 kg)

3 Weighted Rope Climbs, 12-15 ft or 3 Regular Rope Climbs

*Athletes choice on load for rope climbs

Rowing Conditioning

5:00 minutes Easy @ 5-6 RPE

into..

5 Sets

250m @ 2k Pace

250m @ Steady State Effort 6-7 RPE

Rest 30 seconds between sets

Rest 2:00 minutes

5 Sets

250m @ 2k Pace

250m @ Steady State Effort 6-7 RPE

Rest 30 seconds between sets

into..

5 minutes Easy @ 5-6 RPE

Stimulus: V02 max / Lactate Clearance

RPE: 8/10