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


Shoulder Press

Strict Press Complex:

Every 2:30 x5 Sets:

1 Strict Press w/3 second lower

1 Dead stop Strict Press

1 Strict Press

**Clean from the Floor**

Points of Performance / Extra Instructions:

Goal is to establish a heavy weight of this complex within the 5 sets. On the Deadstop reps you must pause on the shoulders for 2 seconds. Focus on bracing the midline and shortening the gap between belly button and sternum as we press past the eyes.


Metcon (Time)

5 Rounds

7 Squat Cleans

7 Shoulder-to-Overheads

7 *Burpee Pull-Up Variation

*2:00 Rest between rounds

Goal : 1:30-2:00 / Set

Time Domain : 16:00-20:00

Time Cap : 20:00
Fitness :

50% of 1RM Clean and Jerk

Burpee Pull-Ups

Performance :

135-165/ 95-115lb

Burpee Chest to Bar Pull Ups

Elite :

Loads : 205/145lb

Burpee Bar Muscle-Ups

Primary Objective : Complete each set in under 2:00

Secondary Objectiv e: Perform at least 1 set as 4 TnG Squat Cleans to start the set so please factor this in when selecting your loads.

The emphasis. being primarily barbell conditioning and cycling while also working into the rhythm of the Burpee Chest to Bar. Practice staying directly underneath the bar to limit the amount of time between the Burpee and the Chest to Bar.

Stimulus : Anaerobic / Barbell Conditioning

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

Optional Accessories

5 Sets

6-8 Dual KB Z-Press


Max Wall Facing Handstand Hold

Rest 2:00+ between sets

Weightlifting: Part A

Power Snatch

Snatch Complex

Every 2:00 x5 Sets

1 Hang Power Snatch +

2 Behind the Neck Push Press, Snatch Grip +

1 Power Snatch Balance w/ pause

Holding between 75-82% of 1rm Power Snatch

Power Snatch balance isn’t a movement we frequently do, the goal is to catch the barbell in a low power snatch position, you will still be above parallel. Also pause in this position for 2 seconds


3 Rounds

30 Alternating Dumbbell Snatch 70/50lb, 32/22.5

100ft (30m) Handstand Walk

30 Toes To Bar

Time Cap: 18 minutes

This workout will be heavy on the Shoulders & Grip. For all three movements today, you can break them up. However, select one movement to possibly hold on a little longer than you would normally. This can change each round, so at the end you can reflect on which one was the most challenging.

Primary Objective : Complete under time cap

Secondary Objective : One movement each round in minimal sets

Stimulus : Shoulders Stamina / Pump