Miramar Beach Strength and Conditioning – Crossfit
Warm-up
(Roller, Band)
:30 each side
General Warm Up:
Banded Tricep stretch
Standing Quad Stretch
Lat Roll
Low back roll
+
Specific Warm Up:
5 AMRAP
:30 Machine Work
:30Wall Sit Hold
:30 Banded Glute Bridge Hold
10 Quadruped Scapular Push-Ups
100/100ftSingle Arm Kettlebell Overhead Carry, Moderate Load
PRIMER
1 Set
3 Dip and Shrug
3 Dip + Shrug + High Pull
3 Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squat
3 Drop Snatch
3 Snatch Balance
Complete the Following with Light Loads
1 Set
3 Hang Snatch High Pull
3 Hang Muscle Snatch
3 Behind the Neck Snatch Balance
3 Hang Power Snatch
3 Overhead Squats
Strength
Power Snatch
Every :90 x10 Sets
Set 1: 3 Reps @ 65%
Set 2: 2 Reps @ 75%
Set 3: 2 Reps @ 80%
Set 4-10 1 Rep Building to a 1RM for the Day
Extra Instructions:
Chest up and eyes forward at the set-up, stay patient on the first pull off the floor and then accelerate through the hips before catching with a firm punch. As much as it may seem counterintuitive, staying over the bar longer will allow the athlete to get the bar back to the hip contact point better. We can go to Hang Power Snatches and or lighten the load if needed. We could also go to American KBS or Alternating DB Snatches for those that are limited with a barbell in their hands.
Metcon
Metcon (Time)
10 Rounds
30 Double Unders
3 Overhead Squats
*the barbell is from the floor, we challenge you to perform the first rep a snatch (power or squat)
Goal : Sub 12:00 minutes
Time Cap : 15:00 minutes
Primary Objective : Achieve best possible result
Secondary Goal : No misses on the Snatch
Stimulus : Barbell Conditioning / CP Battery
Beginner:
60 Single Unders
70% of 1RM Overhead Squat or Front Squat
Fitness:
155/105lb
Performance:
185/125lb
Elite:
30 Crossover Single Unders
225/155lb
Extra work
RECOVERY
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Optional Accessories
3 Sets, For Quality
10/10 Dual Kettelbell Front Rack Reverse Lunge
10-15 Barbell Hip Thrust
Rest as needed between sets
Running
Running Intervals :
Warm-Up
400m Easy
into
10:00 minutes of Dynamic Running Drills
10m A-Skips
10m B-Skips
10m High Knees
10m Butt Kicks
10m Lateral Shuffle Out / Back
10/10 Ankle Circles
Primer
6-8 Diagonals
*Running the diagonal between corners on a soccer field/football quickly, and jogging along the goal line to the other
corner. This is repeated for the number of diagonals. Each diagonal segment should be done at 1500m – 3k pace, with the jogging segment done as recovery pace
3 Sets:
800m @ Mile Race Pace
Rest 3:00 minutes between sets
into..
6 Sets:
150m Sprint
Rest 2:00 minutes
Complete 100m Easy Walk/Jog in the 2:00 minute rest
Stimulus: Anaerobic / Speed Emphasis
Focus is on the mile pace and developing our speed and turnover. We have been building up over the previous weeks on speed extension and this 3x800m is a pure effort primer for a solid Mile TT effort to come.
Metcon Conditioning
10 minute AMRAP:
18/16 Calorie Row
18 Wall Balls 30/20lb, 10ft target
20 Hand Release Push Ups
Goal: +3/+2.5 Rounds
You can go harder than you think, don’t complicate the process for this workout, allow your fitness level to be challenged. If you can achieve more than 2.5 rounds, start harder than you think, bank some early time at the front end.
Primary Objective: Perform each movement on the minute or entire round sub 3:00 minutes
Secondary Objective: Hand release push ups, focus on quality reps, knees, hips and shoulder raise at the same time.