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



Deadstop Deadlift

Every 3:00 minutes x5 Sets

5 Reps @ 75%

5 Reps @ 75%

4 Reps @ 80%

3 Reps @ 82%+

3 Reps @ 82-85%

Points of Performance / Extra Instructions:

The reps are getting heavier today and we are reducing the volume in order to hit each one of these sets with maximum intensity. The goal is to set-up, brace, and break the bar off the ground by pressing the ground away maintaining a solid neutral spine.


Metcon (Time)

1-5 Rounds

2:15 WORK /:45 REST

16/12Cal Echo Bike

16*Pull Up Variation

12 Partner Deadlifts (Together)

Max Burpee Pull-Ups

(Reps must be split evenly)

Repeat until you reach 80 Burpee Pull-Ups

Primary Objective : Complete the bike and chest to bar in sub 1:00

Secondary Objective : Complete the deadlift reps unbroken

Cap: 5 Rounds

Stimulus: -Anaerobic / Posterior Chain
Fitness :

12 Jumping Pull Ups

Deadlift: 225/155 OR 60% 1RM

Performance :

12 Pull Ups

Deadlift: 275/ 185

Elite :

Chest to Bar

Deadlift: 315/ 205

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


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

Bodybuilding Finisher

(Pulling Focus)

3 Sets, For Quality

10/10 Single Arm DB Bent Row

15 DB Hammer Curls

10 Behind the Back Barbell Reverse Wrist Curl


10 minute EMOM

5 Banded Strict Press @40% (red bands)

Gymnastics Conditioning

For Time


Bar Muscle-Ups

Parallette Deficit Push-Ups

Weightlifting: Part A

Push Jerk

Every 90 seconds x 5 sets

Sets 1+2: 7 Push Jerks @ 60%

Sets 3: 5 Push Jerks @ 65%

Sets 4+5: 3 Push Jerks @ 70%

Rest 1:30

Every 1:30 x 5 sets

3 Push Jerks Starting @ 72%

-Increase load each set after.

-Build to a successful 3 reps.

*All of Part A is from the floor. Not from the rack

Weightlifting: Part B

Clean + Jerk Complex

Every 2:30 minutes, 5 sets:

1 Clean + 1 High Hang Clean + 1 Hang Clean + 1 Jerk

Starting @ 72% of limiting movement and increasing load each set.

Focus predominantly on the high hang clean, you will require rapid speed and full extension in your pull to achieve success with this movement.

Friendly reminder that this is a squat clean complex.


SkiErg / Echo

Every 6:00 minutes x 5 sets

750m/700m SkiErg

1 Mile / .8 Mile Echo

Treat each s et as though it was the only set.

If you want to go fast at competitions, you need to know what fast looks and feels like.

Stimulus: Anaerobic / Lactic


500m SkiErg

.8 / .6 Mile Echo

Alternative options 1/.8 Mile Echo Bike:

45/36 Cal Assault Bike,

800/750m Row,

600m Run