Miramar Beach Strength and Conditioning – Crossfit
Warm-up
Mobility Work
10 PVC Passovers
10/10 PVC Around the Worlds
:30 Standing PVC Thoracic Extensions
:30 Loaded Bottom of Squat Hold
:30 Extended Plank Reverse Bridge
Into …
Specific Movement Prep
2 Sets, For Quality
3 BTN Snatch Grip Push Press
5 Overhead Squats
7 Back Rack Cossack Squats
9 Back Squats
11/11 Single Leg Glute Bridges
Strength
20:00 Running Clock
Part A)
Tempo Overhead Squat
(3s Down+ 1s Pause+ 3s Up)
3 x 6 @ 50-55%
Rest as needed between sets
% based on your 1rm Overhead Squat.
Part B)
Tempo Back Squat
(3s Lower+ 2s Pause at top)
Set 1: 8 Reps @ 60%
Set 2: 8 Reps @ 60%
Set 3: 6 Reps @ 65%
Set 4: 6 Reps @ 65%
Rest as needed between sets
% based on your 1rm Back Squat
Overhead Squat
Back Squat
Metcon (AMRAP – Reps)
4 Sets, For Max Reps
(1:45 AMRAP, 1:15 Rest)
:30 second Wall Sit
5/5 Single KB Front Rack Step-Ups 24/20”
-Max Goblet Squats in Remaining Time
Load : 70/53lb, (32/24kg)
Goal : Have 30-45 seconds to complete Squats
Score: Goblet Squats
Primary Objective : Complete 10+ Goblet Squats each set
Secondary Objective : Complete the Front Rack Step-Ups in ~30 seconds
Stimulus : Leg Stamina / Strength and Stability
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Developmental:
35/18lb, (16/8kg), 20/16” Box
Fitness:
53/35lb, (24/16kg)
Performance
As Written
Elite:
Dual KB Front Rack Wall Sit @ 2×53/35lb, (24/16kg)
Recovery
PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Str etch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose
Optional Accessory Work
4 Sets, For Quality
10 Ring Hamstring Curls
10/10 Single Leg Barbell Hip Thrust
15 Weighted GHD Hip Extensions
Focus:
Hips / Hamstrings / Glutes
Running
4 Sets, Unbroken
300m Run
100m Easy
Rest 3:00 minutes and straight into
3 Sets, Unbroken
300m Run
100m Easy
Rest 3:00 minutes and straight into
2 Sets, Unbroken
300m Run
100m Easy
Rest 3:00 minutes and straight into
1 Set, Unbroken
300m Run @
100m Easy
Primary Objective: Starting at your 10km pace for the first 4 sets and then increasing your effort each round thereafter. You hold the same effort for each group of intervals, finishing on a final 300m run at your 1 Mile pace.
Secondary Objective: Breathing & Mechanics
RPE: 7/10
Stimulus: Aerobic
Weightlifting
Part A:
6:00 minute EMOM:
1 Muscle Snatch
1 Snatch Balance
1 Overhead Squat
1 High Hang Squat Snatch
Look to start @ 40% of your 1rm Snatch and increase the load slightly each set. The goal is to have fast movement of the barbell and to prime your body for the percentage work to follow. Remember the High Hang Position is where the barbell is positioned in the hip crease and your torso is upright.
Once you have completed Part A, please move on to Part B:
Part B:
Snatch Complex:
Pause Snatch Below Knee + Snatch
Set 1: 2+1 reps @ 65%
Set 2: 2+1 reps @ 65%
Set 3: 1+1 reps @ 70%
Set 4: 1+1 reps @ 75%
Set 5: 1+1 reps @ 75%
Rest as needed between sets
Snatches are not touch and go
Percentages are based off your 1rm Snatch
Remember, you will complete 2 Pause Below the Knee Snatches, aiming for a slight pause just below the knee cap before you execute the lift and then 1 Squat Snatch to follow. All reps are Squat Snatches.
Extra Conditioning
15 minute AMRAP
50/35 Calorie Echo Bike
50 Handstand Push-Ups
25 Sandbag Cleans @ 150/100lb, (68/45kg)
Score: Rounds + Reps
RPE: 8/10
Stimulus: Breathing / Leg Endurance