Announcements
Don’t forget!! BRING A FRIEND WEEK is 11 September 2023!!! Please use the sign-up sheet located on the front desk to list all of your friends who are joining us. There is also a QR code you can use to have your friends complete the waiver prior to coming to class. Anyone who joins gets both you AND your friend a referral credit of 40% off one month membership!
Miramar Beach Strength and Conditioning – Crossfit
Warm-up
8:00 minutes
2 Sets, For Quality
1:00 minute Machine Choice
5/5 Worlds Greatest Stretch
10 Squat Y’s, Light Load
7 Tall Muscle Snatch
8 Snatch Grip Push Press
Barbell Primer
8:00 minutes
3 Sets @ Empty Barbell
Hang Power Snatch
Snatch Balance
Low Hang Squat Snatch
into…
3 Sets
High Hang Squat Snatch
Hang Squat Snatch
Squat Snatch
Increasing loads to working weight
Extra Instructions / Points of Performance
We want to touch on quick turnover and snappy feet into the catch with this primer. The first part will work with an empty barbell with the focus on speed and being “punchy”. We will then load some weight on the bar and work into more technical capacity with a similar complex to the actual complex of the day. This one will start higher in the hip with the focus on a vertical dip and drive from the hip and keeping the bar close into the squat.
Snatch
3 Position Snatch
*Mid-Thigh, Low Hang, Floor
Every 90 seconds, 6 Sets
Set 1: @ 60%
Set 2: @ 60%
Set 3: @ 65%
Set 4: @ 65%
Set 5: @ 70%
Set 6: @ 70%
Extra Instructions / Points of Performance
We are looking to hit a 3 position snatch on the 90 second mark for 6 sets with the goal of accomplishing this with no misses and having each set feeling clean and efficient. The first position will be from mid-thigh, somewhere between a classic high hang and hang position, then we will move to below the knee for our second lift and finally to the floor. The last lift from the floor does not have to be touch and go, but can be if the athlete chooses. Be patient and focus to stay over the bar, accelerate through the hips, and keep the bar close as we pull into a full squat snatch.
Metcon (Time)
For Time:
21/15 Cal Echo Bike
21 Power Snatches 75/55 lb
15/11 Cal Echo Bike
15 Power Snatches
9/7 Cal Echo Bike
9 Power Snatches
15/11 Cal Echo Bike
15 Power Snatches
21/15 Cal Echo Bike
21 Power Snatches
Goal Time Domain : 11-15:00
Time Cap : 15:00 minutes
Primary Objective : Complete within the time cap
Secondary Objective : Complete each set of snatches in less than 2 breaks.
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Extra Instructions
The real challenge of this workout begins after the set of 9, so make sure to conserve your energy for the second half. The snatches are light enough for you to aim for completing each set in less than 2 breaks. With this load, a hybrid version of a muscle snatch and power snatch is often utilized, possibly try this in your warm up. Focus on pacing yourself and strategizing for a strong finish to achieve your best performance in this workout.
Aerobic Power / V02 Max / Barbell Cycling
Developmental:
Bike Cal: 15/11-12/9-9/7
Barbell: 15-12-9
*Hang Power Snatch
Load: 45/35
Fitness:
Rep Scheme: 15-12-9
Load: 75/55
Performance/ Elite:
As Written
Recovery
Recovery / Mobility Protocol
1:00 minute Seated Chest Stretch
2:00 minute Saddle Pose
1:00 minute Seated Forward Fold
1:00 / 1:00 minute Couch Stretch
Optional Accessories
4 Sets, For Quality
6-8 Barbell Cuban Press 40×1 Tempo
10/10 Single Leg GHD Hip Extensions
100ft Reverse Sled Drags
Running
Main:
3,000m Run Time Trial
Cooldown:
400m Walk
800m Easy Jog
Primary Objective: Run Fastest Overall Time
Secondary Objective: Have your final 1k be the fastest split of the run.
*3k Run pace should be 10-15 seconds a mile faster than your 5k pace
Stimulus: Anaerobic Threshold / Speed Endurance
Strength + Gymnastics
Part A)
0:00-2:00 minutes
Max Unbroken Strict Handstand Push-Ups
Part B)
10 minute EMOM, Alternate each minute:
minute 1: 5 Deadlifts @ 65%+
minute 2: Strict Handstand Push-Up @ 30% of Reps of Max