Miramar Beach Strength and Conditioning – Crossfit

Warm-up

10:00 minute Cap

2 Sets

10 PVC Pass-Throughs

10 PVC Around the Worlds

:30 second PVC Pipe Prayer Stretch

10 PVC Pipe Standing Thoracic Rotations

6 Tall Muscle Snatch

6 Behind the Neck Snatch Grip Push Jerk

6 Barbell Squat Jumps

Max Height Box Jump (Distance)

Max Height Box Jump
Plyometric Test / Primer

10:00 EMOM

1 Seated Start Stick Jump for Height

Extra Instructions / Points of Performance

Start sitting on a box at 90 degrees. Explode off the box in one motion and jump over a PVC pipe coming off of a box. Start at 24/20’’ and increase the height of the pvc pipe on each subsequent set. This allows for a safer jump for height as well as working on our ability to land with control. The focus is to pull the knees to the chest as high as possible after exploding into the jump in order to clear the PVC pipe.

Metcon (3 Rounds for weight)

15-12-9

Power Snatch, For Load

Rest as needed between sets

Choice on load for the 15 then the 12 then the 9. Total load is the score of the day
Extra Instructions:

This workout is meant to be a fun little challenge for the community today. We are tackling unbroken sets of Power Snatches with no clock. This means that the athlete has the choice to choose the loads and decide when to tackle them.

We want to work on barbell cycling patterns here and keeping the barbell close while also keeping the chest tall as we move to the floor. Work to push the bar to the floor as we don’t want to stop momentum on the thighs or loose tension by letting the barbell pull us to the floor. Think smooth and fast. For quick singles, the focus is going to shift to dropping the hips at the start of each rep as the tendency will be to leave those high when going back down for the next rep. For scaling, we can go to Hang Power Snatches and or lighten the load. We could also go to American KBS or Alternating DB Snatches for those that are limited with a barbell in their hands.

Developmental:

Hang Power Snatch, For Load

This is a great time for new athletes to practice mechanics with the hang power snatch and just work through positions here for the prescribed reps.

Fitness/ Performance/ Elite:

As Written

Recovery

Recovery / Mobility Protocol

2 Sets : For Quality

1:00 minute Med Ball Overhead Thoracic Extension Hold

1:00 minute / 1:00 minute Single Leg Seated Forward Fold

:30/:30 second Thread the Needle Stretch

1:00 Dead-Hang from Pull-Up Bar

Optional Accessories

3 Sets, For Quality

:15 second Extended GHD Supine Hold

:20/:20 second Single Arm Ring Plank

8 Cuban Press

Running

Run

25:00 minutes Nasal ONLY Breathing

25:00 minutes Keeping Heart Rate in Zone 2, but you have the option to breath through your mouth

(Total: 50 minutes)

Primary Objective: Nasal breath for the first 25 minutes of the run

Secondary Objective: Stay in Zone 2 throughout the entire run

Stimulus: Aerobic Threshold

Scaling:

Level 3: As Prescribed

Level 2: 40:00 minutes as (20:00 Nasal Breathing Only + 20:00 Zone 2 Run)

Level 1: 30:00 minutes as (15:00 Nasal Breathing Only + 15:00 Zone 2 Run)

Note: Scale the distance to 30:00-40:00 minutes if you are someone who hasn’t run longer than 30 minutes continuously in the last few months. You can utilize a 20k BikeErg For Time @ Zone 2 if you need

Conditioning

16 minute EMOM, Alternating each minute:

Minute 1:15-20 GHD Sit-Ups

Minute 2: 40-60ft (12-18m) Handstand Walk Obstacle

Minute 3: 15-20 Toes To Bar

Minute 4: Rest

Primary Objective: GHD Sit-Ups & Toes To Bar

Secondary Objective: Handstand Walk

This EMOM today is all about Quality & Skill development. Use this opportunity to challenge yourself with your scaling options and push to try and develop your skills. If you’re already great at these movements, use this time to push for speed reps and become more comfortable/confident moving at faster speeds.

Stimulus: Skill Development / Capacity