Miramar Beach Strength and Conditioning – Crossfit
Warm-up
2-3 Sets, For Quality
12/9 Calorie Row
10 Cossack Squats
20 Plank Shoulder Taps
:30sec Glute Bridge Hold
5 Broad Jumps For Distance
Front Squat
Front Squat
Every 3:00 minutes, 4 Sets
Set 1: 12 Reps @ 60%
Set 2: 10 Reps @ 67%
Set 3: 8 Reps @ 70%
Set 4: 8 Reps @ 72%
Extra Instructions:
Percentage is based on your 1rm Front Squat.
Focus on smooth, unbroken sets. Maintaining a good/strong breathing rhythm. As best as possible, fight to keep your elbows high and your upper back strong through all the sets.
BB PRIMER
1-2 Rounds
w/Empty Barbell, building to working weight
High Hang Muscle Snatch
High Hang Power Snatch
Overhead Squat
Snatch Balance
High Hang Squat Snatch
Hang Squat Snatch
Into..
3 Dual Dumbbell Box Step-Overs
5/4 Calorie Row
Metcon (AMRAP – Rounds and Reps)
16:00 amrap
30/24 Calorie Row
20 Hang Squat Snatches, 95/65lb
10 Dual Dumbbell Box Step-Overs 50/35lb
Extra Instructions
Focus: We are focused here on developing leg stamina and endurance. This workout will burn up the quads as well as the grip a bit with the combo of Row, Hang Squat Snatch and Dual Dumbbell Box Step-Overs. Start off with a smooth effort and build pace throughout the workout. Coming out too hot is a trap.
Primary Objective : Complete each round in under 5:00 minutes, (3+ Round total completed)
Secondary Objective : Complete the Hang Squat Snatches in 3 Sets or less
Stimulus : Leg Stamina / Threshold Capacity
Beginner:
20/16 Calorie Row
20 Hang Power Snatches, 45/35lb
10 Single Dumbbell Box Step-Ups 30/20lb
Fitness:
25/20 Calorie Row
20 Hang Squat Snatches, 75/55lb
10 Single Dumbbell Box Step-Overs 50/35lb
Performance:
As Written
Elite:
30/24 Calorie Row
16 Hang Squat Snatches, 115/80lb
8 Dual Dumbbell Box Step-Overs 70/50lb
Recovery
Recovery
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations
Optional Accessories
16 minute EMOM, Alternating each minute:
Minute 1: :40 Seconds, Glute Ham Raises
Minute 2: :15/15 Second Copenhagen Hold
Minute 3: 8/8 Single Leg RNT Split Squats, Moderate Lo ad
Minute 4: Rest
We want to keep the best quality we can on all movements. The volume required should allow for you to move slow and controlled and still complete the desired work within each minute.
RNT Split Squat (Reactive Neuromuscular Training)
The benefits of doing RNT Split Squats is that it introduces a very subtle amount of resistance in the opposite direction to create an incorrect movement pattern. This forces you as the athlete to fight against this resistance and use the correct muscle groups. For the Split Squat, the knee is being pulled in, you must engage your hip and glutes to keep the knee tracking straight over the middle of your foot.
Running
Warm Up:
1000m at a conversational pace (no faster than 5k pace)
Main:
200m @ 8/10 RPE, 60s walking rest
400m @ 7/10 RPE, 60s walking rest
600m @ 7/10 RPE, 90s walking rest
800m @ 6/10 RPE, 90s walking rest
1km @ 6/10 RPE, 90s walking rest
800m @ 6/10 RPE, 90s walking rest
600m @ 7/10 RPE, 90s walking rest
400m @ 7/10 RPE, 60s walking rest
200m @ 8/10 RPE, 60s walking rest
Today’s run is based on feel, use the RPE score to determine your pace.
RPE 4 : moderate effort; moderate pace, starting to feel challenged.
RPE 5 : Moderate to Hard effort; increased breathing, conversation becomes difficult.
RPE 6 : Hard effort; approaching the point of discomfort, breathing heavily.
RPE 7: Hard effort; breathing is heavy and labored, conversation is challenging.
RPE 8: Very Hard effort; running at a fast, sustainable pace for the majority of the race.
RPE 9: Near maximal effort; pushing yourself to the limit, maintaining a very fast pace.
RPE 10: Maximum effort; absolute all-out exertion, sprinting at your fastest possible pace
Weightlifting
Snatch Complex
Part A)
4-5 Sets:
3 Muscle Snatch + 2 Snatch Balance
Starting @ 55% of your 1rm Muscle Snatch and each round increase load, goal to finish around 80% of your 1rm Muscle Snatch
Muscle Snatch: Utilize a quick turnover: Once the barbell reaches its highest point, quickly transition from pulling with your arms to pushing the barbell upward. This rapid turnover allows you to receive the barbell in the overhead position with a slight bend in your elbows.
Part B)
Snatch (waves)
4 Sets:
3 Snatches @ 72%
2 Snatches @ 80%
1 Snatch @ 85%
Rest 30 seconds between intervals
Rest as needed between sets
This is not touch and go. Holding percentages across all sets.
Today we want you to focus on timing and speed: The Squat Snatch requires precise timing and speed to catch the barbell in the overhead squat position. Pay attention to the turnover phase of your lift, focusing on transitioning from the pulling phase to the receiving position as quickly as possible.
Format: Perform 3 snatches at 72%, load bar to 80%, perform 2 snatches, load bar to 85%, perform 1 snatch, and rest as needed before repeating a total of 4 times.