Miramar Beach Strength and Conditioning – Crossfit
Warm-up
10:00 minutes
3 Sets: For Quality
9/7 Calorie Echo Bike
5 Burpee Broad Jumps
12 Alternating Hang Dumbbell Snatch
10/10 Single Leg Glute Bridge w/ Pause
Metcon (Time)
Every 4:00 x 8 Sets
(Both Partners Complete)
5 Devils Press 50/35lb
9/7 Calorie Echo Bike
12 Line Facing Burpees
Score = Combined Time of All Intervals
Primary Objective : Complete each set in under 1:50 per partner (3:40 total time)
Secondary Objective : Complete the line facing burpees in under 30 seconds on each set
Stimulus : Lactate Endurance / Sprint / Anaerobic
.
Developmental :
5 Dual Dumbbell Hang Power Snatch 30/20lb
7/5 Calorie Echo Bike
9 Line Facing Burpees
Fitness :
5 Devils Press 35/25lb
9/7 Calorie Echo Bike
12 Line Facing Burpees
Performance :
As Written
Elite:
5 Devils Press 70/50
9/7 Calorie Echo Bike
12 Line Facing Burpees
Recovery
Recovery / Mobility Protocol
2 Rounds
Right Leg + Left Leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Pigeon
Optional Accessories
Accumulate the Following
100 Banded Face Pulls
100 Standing Banded T’s
50 Seated Calf Raises , Light Load
Weightlifting
Snatch
Part A.
4 Sets:
4 Muscle Snatches
1 Snatch Balance
Starting @ 40% of your 1rm (squat) Snatch and each round increasing load
Rest 60 seconds between sets
Performance Que: As the bar reaches the hip crease during the pull phase, aggressively pull your elbows high and outside towards your chin. This helps guide the barbell close to your body and sets you up for a fast turnover. Keep your elbows high and close to your body throughout the movement.
Once you have completed Part A, please move on to Part B:
Part B.
Squat Snatch
Every 2:00 minutes, 6 Sets, Complete the following:
2 Snatches
Sets: 1-3: 80%
Sets 4-6: 80%+
Rest as needed between sets
Percentages are based on your 1rm Squat Snatch.
This is not touch and go, reset between each rep.
Stay Connected: Keep the barbell close to your body throughout the entire lift. This ensures a more efficient and powerful movement and reduces the risk of the bar swinging away from your center of gravity, which can lead to missed lifts.
Strength
Strict Press
3 x 10 @ 65%
Rest 2:30 minutes between sets
Percentage is based on your 1rm Strict Press
Focus on smooth and controlled reps today. Please do not bounce the barbell off your Shoulders each rep.
Conditioning
8 Sets: For Intervals
5 Devils Press 50/35lb
9/7 Calorie Ski Erg
12 Line Facing Burpees
Rest 2:00 minutes between sets
Score = Combined Time of All Intervals
Accessory Work
Accumulate the Following
100 Banded Face Pulls
100 Standing Banded T’s
50 Seated Calf Raises, Light Load
Conditioning
Zone 2 Session
40-50:00