Miramar Beach Strength and Conditioning – Crossfit

Warm-up

2 Sets

10 PVC Pass-Throughs

10/10 PVC Around the Worlds

10 PVC Thoracic Extension

10 PVC Pipe Standing Thoracic Rotations

:15 Dead-Hang + :15 Active Hang

10 Alternating V-Ups

Snatch Specific Warm Up

(with PVC Pipe)

2 Sets

3 Dip and Shrug

3 Hang High Pull

3 Hang Muscle Snatch

3 Snatch Grip Push Press

3 Drop Snatch

3 Snatch Balance

(With Barbell)

2 Sets For Absolute Quality

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Behind the Neck Snatch Balance

3 Hang Power Snatch

Power Snatch

10:00 EMOM

min 1-3: 3 Reps @ 60-65%

min 4-6: 2 Reps @ 65-70%

min 7-8: 2 Reps @ 70-75%

min 9-10: 1 Rep @ 80%

*all meant to be SINGLES, focus is good set-up and speed through the middle

Points of Performance

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.

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
Time Domain : 2:00-5:00 minutes

Time Cap : 10:00 minutes

*Assumed Power Snatch

Primary Objective : Complete in under 4:00 minutes

Secondary Objective : Complete first 5 reps as an unbroken tng set.

Beginner:

75/55lb

Fitness:

95/65lb

Performance:

As Written

Elite:

“HEAVY ISABEL”

185/ 125lb

Recovery

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

8/8 Single Arm Single leg Romanian Deadlift 21×1 Tempo

8-10 Anterior Tibialis Raise

:30/:30 Split Stance Paloff Press Hold

Strength

Back Squat

4 Sets:

3 reps

Rest 30 seconds

2 reps

Rest 30 seconds

1 rep

Set 1 & 2: 80% of your 1rm Back Squat

Set 3: 82% of your 1rm Back Squat

Set 4: 85% of your 1rm Back Squat

Rest no longer than 4:00 minutes between sets

In preparation for our upcoming Hybrid Cycle we’re focusing on accumulating 6 reps per set at a challenging percentage. Use the rest breaks to your advantage to recover and hit each consecutive working interval hard

Rowing Conditioning

4 Sets

4:00 minutes ON : 4:00 minutes OFF:

Max Distance Row

Score : Total Meters

Drag Factor/Damper : Open

Stroke Rate : 26+

Split : Max Effort with Sprint start and taper

Primary Objective : Starting at your 5km pace and increasing your effort each set

Secondary Objective : Overall distance covered

With the 1:1 work and rest, the expectation is to push the tempo each interval. We want you guys to focus on powerful strokes and maintaining great technique for each interval while trying to hold strong paces.