Miramar Beach Strength and Conditioning – Crossfit
Warm-up
10:00 minute Cap
2 Sets, For Quality
1:00 minute Cardio Choice (Ski or Row Prefered)
5 Inchworm Push-Ups
5/5 Half Kneeling Bottoms Up Single Arm Kettlebell Strict Press , light
25/25ft Dual Kettlebell Bottoms Up Waiters Walk , light
:10 second Ring Support Hold + :10 second bottom of Dip Hold
Bench Press
Every 2:30 x 5 Sets
3 reps
Starting @ 75% of your 1rm Bench Press and increasing the load each set aiming to establish a heavy triple for the day. A goal percentage would be to finish on 85% of your 1rm Bench Press.
Extra Instructions / Points of Performance
Focus about engaging your mid back and lats as be bring the barbell down to the chest to provide a strong base of support to then press the barbel back up with a firm punch to extension.
Metcon (Time)
4 Rounds for Time
10 Power Snatch 95/65lb
5 Wall Walks
15/10 Strict Ring Dips
*Rest 1:00 between sets
Goal : 2:00 minutes/round
Sub 11:00 Total Time
Time Cap : 15:00
Primary Objective : Consistent pacing across all sets. Fatigue will build and the Wall Walks will get more and more challenging on each round as the arms get fatigued and heart rate elevates.
Secondary Objective : Unbroken Power Snatch Reps
Stimulus : Upper Body Interference / Shoulder Burn
Beginner:
4 Rounds for Time
10 Hang Power Snatch 45/35lb,
3 Scaled Wall Walks
10/7 Ring Push-Ups
Rest 1:00 minute between sets
Fitness:
4 Rounds for Time
10 Power Snatch 75/55lb
3 Wall Walks
10/7 Ring Dips
Rest 1:00 minute between sets
Performance :
As Written
Elite :
4 Rounds for Time
10 Power Snatch 115/75lb
5 Wall Walks
15/10 Strict Ring Dips
Rest 1:00 minute between sets
Recovery
10/10 Side Lying Thoracic Rotatio n
10 Thoracic Extension with Foam Roller
1:00/1:00 Scorpion Stretc h
:30/:30 Thread the Needle Stretc h
Optional Accessories
4 Rounds, For Quality:
6/6 Bird-Dog Rows
6/6 Single Arm Dumbbell Bench with Iso Extension Hold
20 Pike Shoulder Taps
Rest: 2 minutes between sets
Today we want to incorporate concentric, static and mobility exercises. A full range of movement in your shoulders, along with strengthening. If you can achieve more stable positions, you will be more efficient in your workouts. Not to mention, this joint deserves to be cared for and strengthened in all its angles.
Running
2 Sets:
400m @ 5k Pace
200m @ Mile Pace Surge
200m Recovery Walk / Jog
300m @ 5k Pace
100m @ Fast Finish
Rest 2:00 minutes between sets
Rest 4:00 minutes
4 Sets:
600m Ruck Run @ 8 RPE
200m Ruck Walk
*Continous
Load: 30/20lb
Rest 4:00 minutes
6 Sets:
100m @ Mile Pace
100m Recovery Jog
100m @ Mile Pace
Rest 1:00 minute (walking rest)
Our last 6 sets of the day are done as a continous 300m with the focus on hitting 12x100m @ mile race pace to finish off the workout. This will develop a better finishing kick with increased turnover and help with speed development for your running
Primary Objective: Switching gears while running / Developing smooth running cadence and mechanics at different speeds
Secondary Objective: Keep the 200m Ruck Walk as a true power walk in order to keep up overall pace on this segment
Stimulus: Lactate Threshold / Leg Stamina / Speed Development
Weightlifting
Snatch Complex
Part A:
4-5 Sets:
1 High Hang Muscle Snatch (hip pocket)
2 Snatch Balance
3 Overhead Squats
Rest: 1:00 minute between sets
Starting @ 35-40% of your 1rm Snatch and each round increase load, goal to finish around 55-60% of your 1rm Snatch
High Hang Snatch: Main purpose is for Power Development. You are required to be explosive by generating power from the hips. As you need to generate a strong upward force to propel the barbell from the hang position. This helps improve your power output and ability to generate force quickly.
Once you have completed Part A, please move on to Part B:
Part B:
Snatch (waves)
3 Sets:
3 Snatches @ 75%
2 Snatches @ 85%
1 Snatch @ 85%+
Rest 30 seconds between intervals
Rest as needed between sets
This is not touch and go.
Only on the single rep(s) do we want you to try a heavier load.
Format: Perform 3 snatches at 75%, load bar to 85%, perform 2 snatches, load bar to 85%+, perform 1 snatch, and rest as needed before repeating a total of 3 times.
Conditioning
For Quality:
7 Rope Climbs, 15ft
7 Burpee Box Get Overs, 48/44”
5 Rope Climbs, 15ft
7 Burpee Box Get Overs, 48/44”
3 Rope Climbs, 15ft
7 Burpee Box Get Overs, 48/44”
Time Cap: 12 minutes
Primary Objective: Rope Climbs, allow your attention to work on completing each set as fast or as efficient as possible.
Secondary Objective: If you are great at rope climbs, we want to see the best possible time for this piece.