Miramar Beach Strength and Conditioning – Crossfit

Warm-up

(Roller, light pair of change plates)

General Warm Up

(:30 each Side)

Roller Hamstrings

Roller Quads

Low Back

Blackburn shoulder Warm Up

Roll Over to V-Sit

+

Specific Warm up

5 AMRAP (For Quality)

400m Run

8/8 Single Arm DB Upright Row

16 AltBox Step-Ups

8/8 Single Arm DBPush Press

10:00 CAP

Metcon

Metcon (AMRAP – Reps)

4 Sets

5:00 AMRAP/2:00Rest

400m Run

30 Alternating Dumbbell Snatch

20 Box Jump Overs 24/20”

Max Power Snatch in Remaining Time
Fitness:

DB 25/15lb

Power Snatch: 75/55lb

Performance:

DB 35/25lb

Power Snatch: 95/65lb

Elite :

DB 50/35lb

Power Snatch: 135/65lb

Extra Work

RECOVERY

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Accessories

3-4 Sets, For Quality:

60ft Sled Pull, Heavy

15/15 seconds Single Arm Dead Hang from the Rig

15 Snatch Upright Rows with 5 second hold at the top on the final rep

Rest as needed between sets

Athletes choice on load, select loads that are very challenging but can be completed unbroken

Weightlifting

Power Snatch

Every 75 Seconds, 6 Sets, Complete the following:

1 Power Snatch @ 75%

1 Power Snatch @ 75% +10/5lb (5/2.5kg)

1 Power Snatch @ 75% +20/10lb (10kg/5kg)

*if the additional load jumps exceeds 85% of your 1rm power snatch then performt the following loads to 1 rep @ 75%, 1 rep @ 77%, and 1 rep @ 80%

Each set will consist of 3 reps

Percentages are based on your 1rm Power Snatch

Focus on good movement, we are targeting speed/strength, be explosive with each rep.

Strength

Every 3:00 minutes, 5 Sets:

1 Pause Overhead Squat

2 Overhead Squats

1 Pause Overhead Squats

Holding 72-77% of your 1 rep max Overhead Squat

Pause is 2 seconds for Pause Overhead Squat

Metcon Conditioning

Complete the following within minimal sets:

3:00 On/1:00 Rest

17/ 12 Cal SkiErg

9 Dumbbell Bench Press 70/50lb

9 Box Jumps (Completely) Over 24/20”

Max Snatches in remaining time 185/125lb

Repeat this until you accumulate 30 reps of Snatches and moving forward 3ft(1m) every 5 reps

On the 3rd set and every set after perform the following format: 4:00 minutes On : 1:00 minute Rest

Time Cap : 5 Sets

Goal : Complete in 3 Sets

You can perform the Snatches either Power Snatch or Squat Snatches

Primary Objective : Snatches / complete in minimal time

Secondary Objective : Achieve more than 90 secods on the barbell

Aerobic Conditioning

BikeErg

Warm-Up

5:00 minutes easy

into

5 Sets

30 seconds @ 100-105% FTP, cadence 90+

30 seconds @ easy spin

Main :

8 Rounds,

4:00 minutes @ 85-90% FTP, damper 6/5

2:00 minutes @ 70-75% FTP, cadence 90+

*Ubroken

Stimulus : Tempo / Aerobic Threshold

Primary Objective : Maintain FTP Wattage @ prescribed adjustments to damper and cadence

Secondary Objective : Keep heart rate low end zone 3. Work to adjust breathing and focus on how to bring effort down while maintaining prescribed wattage