Miramar Beach Strength and Conditioning – Crossfit

Warm-up

2 Sets

10 Bootstrap Squats

10 PVC Pass-Throughs

10 PVC Around the Worlds

10 PVC Standing Thoracic Extension

10 PVC Pipe Standing Thoracic Rotations

:15 Dead-Hang + :15 Active Hang

Metcon (Checkmark)

10 Rounds for Time

3 Snatch 135/95lb, (61/43kg)

15 Wall Balls 20/14lb, (9/6kg)

*assumed these will be power snatch today, but can be squat if you choose

Extra Instructions

The focus today is on barbell cycling and maintaining unbroken sets of Wall Balls. Keep a rhythm and cadence to this workout as you make your way through the 10 rounds. Goal time for this workout is 7:00-11:00 minutes with a time cap of 15:00 minutes. This means that each round should be done in under 90 seconds

Primary Objective: Unbroken movements across

Secondary Objective: Hold transition times to 15 seconds or less
Accessories / Finisher

5 Sets

3-5 Snatch Pulls @ 90-100% of 1RM

10-12 Dual Dumbbell Bent Over Rows

20 Alternating V-Ups

Extra Instructions / Points of Performance

For the Snatch Pull keep the chest up and eyes forward at the set-up, stay patient on the first pull off the floor and then accelerate through the hips. Then lower the barbell down softly to the floor to continue to work that eccentric for strength development. We can go to a Low Hang Snatch Pull or Hang Snatch Pull for most athletes. Some may need to go to a KB Sumo Deadlift High Pull to get a little more effect from this style of movement.

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

4 Sets, For Quality

20 Banded Pull-Aparts

15/15 Poliquin Step-Ups *light loaded