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 AMRAP

400m Run OR 2:00 Effort


5 Inchworm to Hollow

:10/:10 Contraleral Single Arm Single Leg Plank

10 Deep Lunge Mountain Climber

:10/:10 Single Arm Hang

10 Ring Rows

10:00 CAP


Metcon (AMRAP – Reps)

12:00 AMRAP

1 Mile Run Buy-In

AMRAP in Remaining Time

20 Pull-Ups

40 Push-Ups

60 Air Squats

Rest 2:00 minutes

8:00 AMRAP

800m Run Buy-In

AMRAP in Remaining Time

10 Pull-Ups

20 Push-Ups

30 Air Squats

Rest 2:00 minutes

4:00 AMRAP

400m Run

AMRAP in Remaining Time

5 Pull-Ups

10 Push-Ups

15 Air Squats

Score: Total reps
Fitness :

1200m Buy In

12 Banded Strict Pull-Ups

24 Assisted Push-Ups

36 Air Squats

600m Run Buy-In

6 Banded Strict Pull-Ups

12 Assisted Push-Ups

18 Air Squats

300m Run

3 Banded Strict Pull-Ups

6 Assisted Push-Ups

9 Air Squats

Performance :

12 Pull-Ups

24 Push-Ups

36 Air Squats

6 Pull-Ups

12 Push-Ups

18 Air Squats

3 Pull-Ups

6 Push-Ups

9 Air Squats

Elite : Weighted Vest 20/14#

Today goes almost without saying. We have some Murph Prep on the Docket. Make a game plan of how you plan to attack each session and work for perfect clean reps.

The goal is to get 2+ rounds on each segment. If you get 2 rounds on each segment the total volume today would be 70 Pull-Ups + 140 Push-Ups + 210 Air Squats, which would be 70% of “Murph”

Primary Objective : Complete runs in 8:00 or less, 4:00 or less, and 2:00 or less

Secondary Objective : Keep all sets of pull-ups and push-ups to sets of 5 or greater, and stay unborken on all air squat sets

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


Every 3:00, 5 Sets:

2 Strict Presses

1 Pause Strict Press

Goal is to establish a heavy weight of this complex within the 5 sets. On the pause rep you must stop the barbell at eye height then press through

then complete:

Every 2:30 minutes, 5 Sets

3 Strict Presses @100-105%


15 Kipping Handstand Push-Ups

The 100-105% is based off of the load you achieved in the complex above

Weightlifting: Part A

Every 75 Seconds, 5 Sets, complete the following:

1 Power Clean @ 72%

1 Power Clean @ 72% +10/5lb

1 Power Clean @ 72% +20/10lb

Each set will consist of 3 reps so have change plates at the ready to make quick plate adjustments. Each set should allow you 30 seconds of more rest.

Percentages are based on your 1rm Power Clean.

Focus on good movement, we are targeting speed/strength, be explosive with each rep.

Weightlifting: Part B

Clean Complex

5 Sets, complete the following:

1 Squat Clean

Rest: 10 seconds

1 Hang Clean

Rest: 15 seconds

1 Squat Clean

Rest: 2:00 minutes

Starting @ 75% of 1rm Squat Clean and building to 82-85% of 1rm Squat Clean


3 Sets, For Time:

45/30 Cal Echo Bike

15 Bar Muscle-Ups

15 Clean and Jerk 155/105lb,

Rest 3:00 minutes between sets

Goal : sub 5:00 minutes / set

Time Cap : 7:00 minutes / set

Score : Fastest completed set

Primary Objective : Barbell conditioning interference work. We are looking to build in fatigue here before tackling each set of clean and jerks to finish off each set. Create a plan of how to attack the bike and bar muscle-ups in order to manage fatigue work for quick, smooth sets on the barbell.

Secondary Objective : Sub 2:30 on each set of the echo bike

Stimulus : Anaerobic Threshold / Barbell Conditioning