Miramar Beach Strength and Conditioning – Crossfit
Warm-up
Recovery / Mobility Protocol
1:00/1:00 minute Elevated Pigeon Pose
1:00/1:00 minute Figure 4 Wall Stretch
1:00/1:00 minute Scorpion Stretch
2:00 minute Goblet Squat Ankle Mobility
Optional Accessories
3 Sets, For Quality
10/10 Terminal Knee Extensions
10/10 Single Leg Foot Elevated Glute Bridges
:30 / :30 second Single Leg Glute Bridge Hold (Foot Elevated)
Back Squat
20:00 minutes to Establish
1RM Back Squat
Extra Instructions / Points of Performance
Brace through the midline. Create global tension and a full 360 degree breath on each rep. The best way to scale the squat today would be to utilize a box squat. This will reduce stress on the knees and lower back. We could also go to a bulgarian split squat, weighted step-up, or some other unilateral modification if the lower back is the issue.
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Time Domain : 5:00-10:00 minutes
Time Cap : 12:00 minutes
Extra Instructions
The focus today is on a leg stamina and shoulder stamina test with the workout “Karen”. These single modality tests that we are having this week pack a big punch as there is no reprieve from the accumulating fatigue. This one is one you have to fight for and keep moving as you will want to stop and rest once we hit 80+ Wall Balls.
Primary Objective: Keep all sets to 10+ Wall Balls at a time
Secondary Objective: Complete the workout in under 8:00 minutes. This means we are doing more than 18 Wall Balls / minute.
Stimulus: Muscular Endurance + Stamina / Quad Pump and Shoulder Burn
Recovery
Recovery / Mobility Protocol
1:00/1:00 minute Elevated Pigeon Pose
1:00/1:00 minute Figure 4 Wall Stretch
1:00/1:00 minute Scorpion Stretch
2:00 minute Goblet Squat Ankle Mobility
Optional Accessories
3 Sets, For Quality
10/10 Terminal Knee Extensions
10/10 Single Leg Foot Elevated Glute Bridges
:30 / :30 second Single Leg Glute Bridge Hold (Foot Elevated)
Weightlifting
Power Snatch
1 x 5 @ 60%
1 x 5 @ 70%
1 x 5 @ 80%
1 x 5 @ 85%
Rest as needed between sets
Rest 5-10 seconds between reps
The goal today is to allow yourself an opportunity for quality touches at a large percentage range. One area to pay attention to:
Position: Spend an extra second setting yourself up for each rep, activate and engage the legs for each rep.
Metcon Conditioning
5 Sets, For Time:
100ft Sandbag Carry 150/100 lb, (68/45kg)
*3 Rope Climbs (LLRC/RC), 15ft
8 Sandbag Clean to Shoulder 150/100lb, (68/45kg)
Rest: 2 minutes between set
*Women: 1 Legless Rope Climb, 2 Regular Rope Climbs
*Men: 2 Legless Rope Climbs, 1 Regular Rope Climb
Time Cap: 24 minute (including rest period)
Goal: 17-18 minutes
Bike Erg Conditioning
5 Sets:
2000m @ 102-105% FTP
1000m @ 55-60% FTP
Similar to last week’s percentage work. However, this will extend the duration of time spent in the threshold zone.
Primary Objective: Holding the 2000s to 102-105% FTP
Secondary Objective: Maintaining the “recovery portions at above 55% FTP
Stimulus: Lactate Threshold / Aerobic Capacity