Miramar Beach Strength and Conditioning – Crossfit
Warm-up
Warm-Up
1-3 Sets, For Quality:
:30 Second Wall Sit Hold
10 Sumo Squats
5 Inchworm Push-Ups
10 Lu Raises , Light Load
:30BB Glute Bridge Hold, 45/35lb
Primer
2 Sets, For Quality:
10 Snatch Grip Deadlift @45/35lb
5 Snatch High Pulls
5 Muscle Snatches
5 Power Snatches
Snatch
Snatch Complex
Every 2:00 minutes x 6 Sets
1 High Hang Snatch
1 Hang Snatch
Rest :20
1 Snatch
Starting @ 60% of your 1rm Snatch and increasing the load each set. Reminder, that these reps are Squat Snatches.
Primary Objective : Aim to finish at 80-85% of your 1rm Snatch
Secondary Objective : Speed Under the Barbell.
Metcon (AMRAP – Reps)
5 Sets, For Reps:
3:00 AMRAP/ 1:00 Rest
4 Box Jumps @ 30/24″
4/4 Single Arm KB Snatches, 70/53lb
12 Air Squats
Score : Total Reps
Primary Objective : 3 rounds plus each set
Secondary Objective: Total Reps Accumulated
This workout is inspired by the classic Benchmark workout “The Chief” The goal today is to accumulate 3 rounds plus each 3 minute AMRAP. As best as possible, focus on being smooth through each movement but keeping your transitions purposeful and try your best not to stop. Please select a load on the Kettlebell Snatches you know you can cycle for unbroken sets.
Stimulus : Intensity / Breathing / Hip Extension
Beginner :
6 Alt Box Step-Ups @ 24/20”
4/4 DB Hang Snatch, 35/25lb
Fitness:
4 Box Jumps @ 24/20”
4/4 KB Snatches @53/35lb
Performance:
As Written
Elite:
4 Burpee Box Jumps @ 30/24″
6/6 Kettlebell Snatches@70/53lb
12 Alternating Pistols
Extra Work
Recovery
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Optional Accessories
3 Sets, For Quality
8 Cuban Rotations
10 Chest Supported Trap 3 Raise
12 Bear Plank Pull Throughs
Strength
Back Squat
6 Reps @ 70%
6 Reps @ 70%
4 Reps @ 75%
4 Reps @ 80%
Percentage is based on your 1rm Back Squat
Rest 3:00-4:00 between sets
Conditioning
3 Sets, For Time:
500/450m Row
into:
3 Rounds
15 Wall Balls, 20/14lb @ 10′
15 Toe to Bar
Into:
500/450m Row
Rest 2:00 minutes between sets
Score: Time for each set
Primary Objective: Sub 8:00 minutes each set
Secondary Objective: Slightly Faster second 500/450m Row
Stimulus: Anaerobic / Stamina
Be sure to pace the first Row appropriately to ensure good intensity on the 3 round couplet to follow. You can definitely lose time if you start too fast on that first row. Push yourself on the final Row of each set to be faster than your first as you have the full two minute rest to follow.
Finisher
Echo Bike Progression
Echo Bike
Every 5:00 minutes, 5 Sets, Complete the following:
30/20 Calorie Echo Bike Sprint
Score: Time for each set
Primary Objective: Complete each sprint in 45 seconds or less
Secondary Objective: Each interval should be within 2-5 seconds of each other
Our goal today is to tap into our Fastest Sustainable pace we can maintain across all 5 sets. We definitely do expect some drop off on each set but as best you can, try and aim to keep each interval within 2-5 seconds of each other
Stimulus: Alactic Endurance / Anaerobic