Miramar Beach Strength and Conditioning – Crossfit
Warm-up (No Measure)
AMRAP 8
Run 100m
5 Strict Pull-ups/ Ring rows
5 Push-ups
5 Shoulder press (empty bar)
5 Overhead squats
5 Box Step ups
Warm Up
3 Sets, For Quality
8/8 Quadruped Thoracic Rotations
:20 second Extended Reverse Plank Bridge
50/50ft (15/15m) Single Arm OH DB Carry
10 DB Goblet Cossack Squat
Weightlifting Primer
(10:00 minute cap)
Empty Barbell
3 Hang Snatch High Pull
3 Hang Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squat
3 Snatch Balance
into ..
4 Sets
Muscle Snatch + High Hang Snatch + Snatch Balance
Building loads on each set
*The focus here developing speed through the middle and a strong overhead position in the bottom of the Squat
Snatch
Squat Snatch
Every 8:00 X 2 Sets
6 Reps @ 70%
4 Reps @ 75%
2 Reps @ 80%
*Those that are looking good and feeling the flow today should be thinking about increasing weights on the second wave
**Potential Pacing Scheme:
1 Rep Every :30
Metcon (Time)
For Time
22-16-10
Alternating DB Snatch 50/35, (22.5/16kg)
Step-Down Box Jumps 24/20”
Goal : 4:00-7:00 minutes
Time Cap : 8:00 minutes
Primary Objective : Unbroken Alternating DB Snatch
Secondary Objective : Achieve fastest overall time
This one is meant to be a sprint couplet and the goal here is to maintain unbroken Alternating DB Snatches as we stay moving fast on the Box Jump. The one thing today that will slow you down is the need to hit full extension on top of the box before stepping back down into the next rep. Make sure to hit full extension on both the Box Jump and the Alternating DB Snatch as that is the primary point of performance here for dictating successful reps.
Stimulus : Glycolytic / Sprint Couplet
.
Developmental:
DB Snatch: 30/20lb, (14/9kg)
Box Step-Ups 24/20”
Fitness:
DB Snatch: 35/25lb, (16/12kg)
Performance:
As Written
Elite:
DB Snatch: 70/50lb, (32/22.5kg)
30/24”
Swimming
Kicking Set
6×25 Kick Hard
Rest: 30 between
Main Set
3x100m at Easy/Moderate Pace
Rest: 10 between
3x100m at Strong Pace
Rest: 20 between
3x100m at Hard Pace
Rest: 30 between
Pull Set
2 Sets
200m Strong Effort Steady State Pulling Only *16-18 strokes per lap
Rest 1:00 between sets
Machine Conditioning
40 minute EMOM, Alternating each minute:
Minute 1: 12 Chest To Bar Pull-Ups
Minute 2: 12 Lateral Box Jump Overs @ 24/20″
Minute 3: 50ft (15m) Yoke Carry, Heavy
Minute 4: 15/12 Calorie Echo Bike
Throughout this EMOM, you should be aiming to feel in control. The station that should take the longest will certainly be the Echo Bike so approach that minute with a little more intensity. Minute 1 to 3 should all be completed in under 35 seconds at most. If you do not have access to a Yoke, please complete a barbell back rack carry or a :30 second stationary hold @ 80-90% of your 1-rep max Back Squat.
Recovery
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
5/5 Side Lying Thoracic Rotations
Optional Accessories
Part A)
4 Sets, For Load
1 Snatch High Pull + 3 Floating Snatch High Pulls
Holding 85-90% of your 1rm Snatch
On the Floating Snatch, remember to bring the barbell down to the lowest point you can without the barbell touching the floor and then explode up.
Part B)
3 Sets, For Load
8/8 Single Leg Barbell Hip Thrust, light loading
8 Romanian Deadlift, moderate loading