Miramar Beach Strength and Conditioning – Crossfit
Warm-up
10:00 minute Cap
3 Rounds for Quality
*35-50 Skips
9/7 Calorie Bike
5/5 World’s Greatest Stretch
15 Banded Good Mornings
10/10 Quadruped Thoracic Rotations
*On each round of the 3 Sets, you will alternate the Jump Rope Skill.
Set 1: 50 Single Unders
Set 2: 50 Double Unders
Set 3: Either Crossovers or Running Single Unders
Power Snatch
Every 90 seconds x 6 Sets
Snatch High Pull + Hang Power Snatch + TnG Power Snatch
Start @ 55% of your 1rm Power Snatch and increase load to 67-70%. Goal: Technique and complex barbell cycling
Points of Performance
The focus today is to prime our system for the barbell cycling piece to follow. We are looking to get some touches into a good set-up position on the Snatch Pull, move fast through the hips on the hang power snatch, then move back to the floor for a TnG Power Snatch
Metcon (Time)
2:00 ON/ 2:00 OFF
-Repeat until the work is complete:
-Each Interval will start with BUY IN
Buy in:
42 Double Under
Into…
21 Power Snatches 95/65lb
21/15 Calorie Echo Bike
15 Power Snatches 135/95lb
15/11 Calorie Echo Bike
9 Power Snatches 155/105lb
9/7 Calorie Echo Bike
Goal : Complete in 3-4 Intervals
Cap : 5 Intervals
Score: Total Time
Primary Objective : Barbell Components
Secondary Objective : Complete the 21’s in less than two full intervals.
Stimulus : Anaerobic / Barbell Conditioning
Beginner:
54 Single Under
21, 15, 9 Hang Power Snatch (45/35)
15/11, 12/8, 7/5 Echo Cal
Fitness:
27 Double Under Buy-In
Loads:
75/55lb
95/65lb
115/75lb
Performance:
As Written
Elite:
Loads:
135/95lb
155/105lb
185/125lb
Recovery
Yoga Flow
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:
3 Sets, For Quality
8/8 Half Kneeling Kettlebell Chop and Lift
8/8 Contralateral Box Step-Ups 24/20’’ (Right Arm Holds Dumbbell, Step Up with Left Leg, then other side)
:20/:20 Single Leg Sorenson Hold
Rest as needed between exercises
Swimming
Warm-Up
5 Sets, For Quality:
50m Swim
2x
(25m Underwater Butterfly Kick with Fins
25 Backward Kick with Fins)
50 Breaststroke
Stroke Practice / Speed:
8:00 minute EMOM
25m Freestyle Sprint, As Fast as Possible
*However you must hold technique and form.
Main Set : (Stamina/ Muscular Endurance)
Every 5:00/6:00 minutes, 4 Sets:
300m Swim
Cooldown:
4-6 x 25m Underwater Swims (Hypoxic Work)
+
100m Cooldown
Conditioning
60:00 minutes steady state work (Keep this Zone 2)
100 Calorie Bike Erg
100 Calorie Ski Erg
100 Calorie Row