Miramar Beach Strength and Conditioning – Crossfit
Warm-up
12:00 minute EMOM, Alternating Movements
minute 1: Choice Cardio
minute 2: 12-14 Alternating Single Arm Kettlebell Swings
minute 3: “Barbell Complex”
minute 4: Rest and add a little weight to the barbell
“Barbell Complex”
3 Hang Muscle Snatch
3 Overhead Squat
3 Hang Squat Snatch
Each round decrease by 1 rep on each movement and add a little load
Snatch
Every 3:00 X 5 Sets
Snatch
Overhead Squat
Hang Snatch
Overhead Squat
Snatch
Start @ 60% of 1RM Snatch
Fitness:
Every 3:00, 5 Sets
Power Snatch
Overhead Squat
Hang Squat Snatch
Overhead Squat
Power Snatch
Developmental:
Every 3:00, 5 Sets
High Hang Power Snatch
Overhead Squat
Hang Power Snatch
Overhead Squat
Low Hang Power Snatch
Overhead Squat
Metcon (Time)
For Time: (Re-test 15 August)
21/15 Calorie Echo Bike
21 Power Snatches 75/55 lb (34/25 kg)
15/11 Calorie Echo Bike
15 Power Snatches 75/55 lb (34/25 kg)
9/7 Calorie Echo Bike
9 Power Snatches 75/55 lb (34/25 kg)
15/11 Calorie Echo Bike
15 Power Snatches 75/55 lb (34/25 kg)
21/15 Calorie Echo Bike
21 Power Snatches 75/55 lb (34/25 kg)
Time Cap : 15:00
Goal : 8:00-13:00
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.
Primary Objective : Complete within the time cap
Secondary Objective : Complete each set of snatches in less than 2 breaks
Stimulus : 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:
As Written
Elite :
95/65lb, (43/30kg)
*Try to complete in the same time you did at lighter load week 1
Recovery
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose
Optional Accessories
3 Sets, For Quality
15/15 Banded Terminal Knee Extensions
10/10 Single Leg GHD Hip Extensions
100ft Reverse Sled Drags
Gymnastics
For Time
30 Ring Muscle-Ups
Conditioning
Zone 2 Focus
10:00 minutes @ 55-65% FTP , damper of 4/3
8 Sets
5:00 minutes @ 75-85% FTP , damper of 7/6
1:00 minutes @ 55-65% FTP, damper of 4/3
Goal here is to develop better leg stamina as well as develop our aerobic capacity through a base building aerobic threshold effort. By playing with the higher damper setting here we can teach our body to handle the muscle tension / pump effect that happens in bike workouts.
Primary Objective: Maintaining steady state aerobic effort.
Secondary Objective: maintain top end of ranges while keeping heart rate in zone 2 effort.
Stimulus: Aerobic threshold / leg stamina
RPE: 5/10
A note that we will be saving the 20:00 minute FTP Retest for next week during our transition phase as we are keeping the 10k Row Test and 5:00 minute Echo as the two main tests this week.