Miramar Beach Strength and Conditioning – Crossfit

Warm-up

2-3 Sets, for Quality

15/12 Calorie Row

10 Bar or Ring Kip Swings

:15 second Ring Support Hold

6/6 Acher Ring Rows

10/10 Single Arm Dumbbell Push Press

Metcon (Calories)

8 X 3:00 minute AMRAP

(for Max Calories on the Rower)

10 Burpee Pull Ups

10 Push Jerk

-Max Calorie Row in the Remaining Time

*No rest between AMRAPs

Today, we will be splitting the work between you and your partner. This means that you will hit 5 Ring Muscle-Ups each into 5 Push Jerks each and then max calories on the rower alternating as you like in the remaining time.

Primary Objective : Hit 20/16+ Calories on the rower each round

Secondary Objective : Complete the buy in to each round in 2:00 minutes or less

Stimulus : Upper Body Push Pull / Muscular Stamina and Aerobic Capacity
.

Developmental :

Load: 75/55lb

Fitness :

Load: 95/65lb

Performance :

Load: 135/95lb

Elite:

Alt Bar M/U & RMU

Load: 185/125lb

Recovery

Recovery / Mobility

1:00 minute Down Dog to Updog

1:00 minute Thoracic Extension with Foam Roller

1:00/1:00 1:00 minute Scorpion Stretc h

:30/:30 second Thread the Needle Stretc h

Optional Accessories

3 Sets, For Quality

10 Behind the Neck Strict Press

10/10 Single Arm Dumbbell Rows

10 Dumbbell Pull-Overs

Rest as needed between sets

Weightlifting

Power Snatch

1 x 6 @ 60%

1 x 5 @ 70%

1 x 4 @ 80%

1 x 3 @ 85%

2 x 1 @ 85% +

Rest as needed between sets

Rest no more than 10 seconds between reps

Percentages are based on your 1rm Clean and Jerk

Goal: Successfully hitting the three reps @ 85%

I find the phrase ‘Snap your hips explosively, guiding the bar close to your body’ to be an excellent cue. It highlights the crucial role of hip action in the power snatch, emphasizing not only the powerful hip extension but also the rapid close of the hips. This will propel the bar upward with speed and precision.