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:

5 AMRAP OR 2 Sets

:30 Machine Choice

10 Barbell Good Mornings

10 Barbell Bradford Press w/Lockout

10 High Stick Jump Overs

PRIMER

Barbell Cycling Practice and Primer

*Tng = Touch and Go

5 Sets, w/ empty barbell

Hang High Pull +

Hang Muscle Snatch +

Hang Power Snatch

into..

5 Sets w/empty barbell

Low Hang High Pull +

Low Hang Muscle Snatch +

Low Hang Power Snatch

into.. (add loads)

5 Tng Power Snatch w/1sec pause in catch

*We are looking to stand and then move directly into the next rep by pushing the barbell to the floor and keeping the chest tall

into..

5 TnG Reps, cycling in smooth tng rhythm.

Metcon

Metcon (Checkmark)

20:00 EMOM

Min 1: 50 Double Unders

Min 2: 12 Power Snatches

Min 3: 12 Handstand Push Ups

Min 4: Cal Echo

Min 5: Rest
Fitness : 75 Singles, 15 Hang PS, 15 BB Strict Press, 10/7 Cal Echo

Load: (Hang Power Snatches + Barbell Strict Press)

45/35lb

Performance : 13/10 Cal Echo

Loads: (Power Snatches)

Rd 1&2: 75/55lb (34/25kg)

Rd 3&4: 95/65lb

Elite : 70 DUs, 16 SHSPU, 18/13 Cal

Loads: (Power Snatches)

Rd 1: 75/55lb

Rd 2: 95/65lb

Rd 3: 115/75lb

Rd 4: 135/95lb

Primary Obj: Complete each movement with 10 seconds to spare, expect for the final round of snatches

Secondary Obj: Push the pace on the echo, complete at near to max effort each round.

Stimulus: Anaerobic /Barbell Cycling

Extra work

Shoulder Mobility

10/10 Side Lying Thoracic Rotatio n

10 Thoracic Extension with Foam Roller

1:00/1:00 Scorpion Stretc h

:30/:30 Thread the Needle Stretc h

Optional Accessories

3 Sets, For Quality:

1 5 Prone Y Rais es, Light Weight

10 Barbell Pendlay Rows , Moderate Weight

10 Single Arm Dumbbell External Rotation s, Light Weight

Conditioning

Zone 2 Work

40:00 Max