Miramar Beach Strength and Conditioning – Crossfit
Warm-up
Warm Up:
Every 2:00 minutes, 4 sets, complete the following:
200/150m Row
10 Lateral Line Jumps (over and back = 1)
8 Hang Snatch High Pulls, 45/35lb (20/15kg)
10 Deep Lunge Mountain Climbers
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Warm up is intended to get the body primed, if you require further mobility or activation use this time to do so:”
Prehab Work
Accumulate 30 reps of the following:
Prone Y, T, W
Banded Bird Dogs (15/15)
Seated Banded Cuban Rotation and Pres
Barbell Primer
Barbell Primer
3 Rounds
3 Hang Muscle Snatch
3 Snatch Grip Push Press
3 Hang Power Snatch
Add loads to the bar, so bar is off the floor
3 Sets
3-5 TnG Power Snatch adding loads until working weight
Metcon
Metcon (Time)
Complete for Time with Partner
60 Power Snatch 115/75/lb
2000/1700m Row
60 Dual DB Step-Overs 35/25lb, 24/20”
+
Starting with and Every 90 seconds, perform:
10 Synchro V-Ups
Time Domain : 18:00-25:00
Time Cap : 27 min
Primary Objective : Best Possible time. Play to your strengths, what that means to us: Build a plan, push your strengths, strategize what rotations and rep schemes you will take on the movements
Secondary Objective : Complete V-Ups in 15 seconds or less
Stimulus : Muscular Stamina / Core
Beginner:
60 Hang Power Snatch 75/55/lb
1500/1250m Row
60 Single DB Step-Overs 35/25lb
Starting with and Every 90 seconds, perform:
10 Synchro Tuck Ups
Fitness:
60 Power Snatch 95/65/lb
2000/1700m Row
60 Single DB Step-Overs 50/35lb
Performance:
As Written
Elite :
60 Power Snatch 135/95/lb
2000/1700m Row
60 Dual DB Step-Overs 50/35lb
Extra Work
RECOVERY
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Str etch
1:00/1:00 Half Kneeling Hamstring Str etch
1:00 Standing Forward Fold
1:00 Updog Pose
Optional Accessories
5 Rounds, For Load
5 Snatch Pulls @ 90-95% of 1RM
100ft Sled Push
100ft Dual Kettlebell Overhead Carry
Rest as needed between sets
Weightlifting
Power Snatch
Every 2:00 minutes, 4 Sets:
3 reps @ 85%
Rest 3:00 minutes
Every 2:00 minutes, 4 Sets:
1 rep @ 90%
Rest 3:00 minutes
For Qualit y:
12-15 reps @ 80-82%
% are based on your 1rm power snatch
Two points we want to address:
Warm-up: It is important to properly warm-up before attempting heavy lifts. This includes dynamic stretching, mobility exercises, and performing lighter sets to prepare your body for the heavier weights. Move the lighter weights as though they are 100%.
Breathing: Proper breathing is crucial for heavy lifting. Take a deep breath before starting the lift, hold your breath during the lift, and then exhale forcefully at the top of the lift.
Snatch Pulls
5×5 @ 90-95% of 1RM
Conditioning
For Time:
60 Toes to Bar
2000/1750m SkiErg
60 Strict Handstand Push Ups
Every 90 seconds, perform the following:
10 Dumbbell Bench Press 70/50lb
Time Cap : 20 min
You will start on the bench
Primary Objective : Best Possible time. Play to your strengths, what that means to us: Build a plan, push your strengths, strategize how long you will be on the Skierg.
Secondary Objective : Unbroken on each set of Bench Press
Skill Work
Every 3:00 minutes, 4 Sets, Complete the Following:
100ft Front Rack Kettlebell Carry, Heavy
1-3 L-Sit to Press to Handstand or 2-4 Freestanding Handstand Push Ups or 20 seconds Freestanding Handstand Hold
10-15 Crossover Double Unders
Choose the appropriate loads and movements for your level. Ideally, achieve more than 30 seconds of rest.
The Front Rack Carry: The bells should be resting predominantly on your bicep,elbow,forearms region.
Handstand Skill: Exposure and high completion is the goal, select a skill that you need to develop on, this should take no more than 1:00 minute to complete.
Crossover Double Unders: High success rate is the goal, if you need to modify this to single crossovers or double unders please double the reps.
Aerobic Conditioning
2 Sets, Each Set For Time:
21-15-9
Cal Row
Cal Echo
Rest: 5:00 minutes between sets
Time Cap: 6:00 / 8:00 minutes
Goal: Men: Sub 5:00 minutes / Women: Sub 6:00 minutes
Switch the order of the machines on the second set, same calories order just switch the machines: Echo/Bike
Score: Fastest completed set
Don’t think, just go. Focus on the best possible time for each. We want to further challenge you and aim to go 100% effort on the last 9 calories.