Call us: 850-614-0694 | CrossFit Miramar Beach
Call us: 850-614-0694 | CrossFit Miramar Beach


Miramar Beach Strength and Conditioning – Crossfit


(Barbell, Band)

:30 each side

General Warm Up:

Downward Dog + Calf Stretch

Standing Quad Stretch

Squat to standing toe touch.

Banded triceps stretch.

5 Inch Worm

Roll Over to V-Sit


Specific Warm Up:

5:00 Empty BB Warm Up

5 Barbell RDLs

5 Barbell Hang Muscle Cleans

5 Barbell Tall Cleans

5 Barbell Strict Presses

5/5 Single Leg Vertical Jump

10:00 CAP


Clean and Jerk

Clean and Jerk Complex

Every 2:30 minutes x 5

1 Clean Pull +

2 Hang Cleans +

1 Push Press +

1 Push Jerk

Starting @ 75% of 1rm thruster and build to a heavy complex for the day


Metcon (Time)

5 Rounds

*Pull-Up Variation

9 Power Clean and Jerk

Goal: 6:00-10:00

Time Cap: 12:00

15 Jumping Pull Ups

9 Hang P. Clean & Jerk @ 75/55


9 Pull Ups

9 P. Clean & Jerk @ 95/65


15 Chest to Bar

9 P. C&J @ 155/105

Primary Objective : Complete workout in the fastest time possible, shooting for sub 8:00 minutes.

Secondary Objective : Focus on the movement that you need to work on. Make that a priority to produce larger sets or unbroken.

Stimulus : Grip / Power Stamina

Extra Work


:30/:30 KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00Standing Forward Fold

1:00 Updog Pose

Optional Accessories

4 Sets

10 Barbell Bent Over Rows

10/10 Front Rack Step-Ups20’’

Load: Choice / Moderate

Machine Conditioning

4 Sets:

40/32 Calorie Rowing

30/22 Calorie Echo Bike

40/32 Calorie Rowing

Rest: 3:00 between sets

Goal: Complete each set sub 6 minutes

Primary Objective: Rowing, holding above 5k pace

Secondary Objective: Echo, aim to hold a 5 minute threshold pace

Metcon Conditioning

3 Sets, For Time

12 Dual DB Bench Press 70/50lb

6 Sandbag Clean to Shoulder 200/150lb

18 Bar Muscle-Ups

6 Sandbag Clean to Shoulder 200/150lb

12 Dual DB Bench Press 70/50lb,

Rest: 2:30 b/s

Goal: 6:00-8:00/set

Cap: 10:00/set

Primary Objective: Complete the Bar Muscle-Ups in 3 sets or less

Secondary Objective: Choose one of the other movements to focus on. Either work to increase the cadence on the sandbag cleans or work to stay unbroken across for all sets of DB Bench Press.


Power Cleans (Hang)

6 x 2

Starting @ 67 and working up to 80% of 1rm

The power clean from the hang will force you to accelerate the bar more rapidly because of the limited distance available to accelerate.