Miramar Beach Strength and Conditioning – Crossfit
Warm-up
2 Sets
10 PVC Pass-Throughs
10 PVC Around the Worlds
10 Thoracic Extension
10 PVC Pipe Standing Thoracic Rotations
—
Specific Barbell Prep
2 Sets
3 High Hang High Pull
3 High Hang Muscle Snatch
3 Snatch Grip Push Press
3 Snatch Grip Push Jerk
(2-4-6’’ Drop)
3 Pos Power Snatch
(Hip, Knee, Below Knee)
Strength
Power Snatch
10 minute EMOM
Min 1: 3 Power Snatches @ 75%
Min 2 : 2 Power Snatches @ 82%
Min 3: 1 Power Snatch @ 85%
*The final minutewill have you finish on the 3 reps @ 75% of your 1rm
% from 1rm Power Snatch
Extra Instructions
Focus on speed and explosiveness: The power snatch is a quick and explosive movement, and to perform it successfully, you need to focus on speed and explosiveness. As you lift the barbell, use your HIPS and LEGS (Not your arms) to generate power, then quickly pull the barbell up and use your shoulders to get it overhead. Keep the movement fluid and explosive, but avoid rushing it. Take your time to set up and focus on your technique, then explode into the movement to get the barbell overhead as quickly as possible.
Metcon
Metcon (Calories)
16:00 minute EMOM
minute 1 : *Calorie Row
minute 2 : Max Calorie Echo Bike
minute 3/4 : Rest
minute 5 : *Calorie Echo Bike
minute 6: Max Cal Row
minute 7/8 : Rest
Score : Total Cals
Ftiness:
15/12 Cal Row
15/11 Cal Echo
Performance :
18/15 Cal Row
18/13 Cal Echo
Elite :
20/16 Cal Row
20/14Cal Echo
Stimulus :Aerobic Conditioning / Lactate Threshold
Primary Objective : Goal is to hit a higher number of calories on the max calorie portion than the prescribed for each interval.
Secondary Objective : Increase effort from set 1 to set 1, even if that is only getting one more calorie that you did on set 1.
And yes, the Echo Bike is slightly skewed up from the rower effort and that will create a little added stress to push the row in order to get more than 20/14 cals on the back end of that 2:00 minute AMRAP.
Extra Work
RECOVERY
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Seated Straddle Stretch
1:00 Saddle Pose
Optional Accessories
8:00 AMRAP
:20 Planche Pla nk
:15/:15 Star Plank
:15/:15 Copenhagen Plank
:20 Dual KB Front Rack Wal l Sit
Swimming
Warm Up:
5 x 50m
1 – half fast half easy
2 – half easy half fast
3 – all easy
4 – all fast
5 – all easy
Rest 15s between sets
+
4 x 50’s kick descend 1-4
Rest :20 between sets
Main:
2 Sets:
300 Pull Buoy
100 Freestyle
100 Kickboard, w/Fins
Rest: 30-45s between intervals
Rest: 2:00 between sets
Conditioning
Running Session
OPTION B.
Every 8:00 x5 Sets
1000m Run
(600m Ruck / Vest Run, 400m Run without Ruck / Vest)
For the 600m we want you to sustain a 5k Ruck / Vest pace and then drop the weight and push the 400m pace as close to your 1 Mile pace as possible.
*Ruck/ vest load 20/14lb