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


Miramar Beach Strength and Conditioning – Crossfit


3 Sets, For Quality

200m Run

5 Inchworm Push-Ups

5/5 Side Plank Clam Shells

10 Prone Swimmers

3 Depth Jump to Box Jump


Back Squat

Every 3:00 x4 Sets

3 Back Squats @ 80-85% of 1RM


4 Seated Box Jumps to a High Box


Metcon (Time)

For Time:

Wall Balls


Wall Balls

*Distance/ Volume vary by Level

Time Domain : 15:00-20:00 minutes

Time Cap : 20:00 minutes

Primary Objective : Complete the Workout in 17:00 minutes or less

Secondary Objective : Complete each set of Wall Balls in 3 Sets or Less

Stimulus : Leg Stamina / Aerobic Capacity (V02 Max)

The focus today is on building in some leg stamina for Murph by adding in big sets on Wall Balls as well as a long run under fatigue. This will help to train the muscles to handle that run at the end of Murph better and build greater capacity to handle big sets of light weight squats.

50 Wall Balls 14/10lb

800m Run

50 Wall Balls 14/10lb

Performance :

50 Wall Balls 20/14lb

1200m Run

50 Wall Balls 20/14lb

Elite :

75 Wall Balls 30/20lb

1 mile Run

75 Wall Balls 30/20lb

Extra Work


:30sec/:30sec KB Calf Smash

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

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Optional Accessories

Accumulate 6 minute of Dead Hang

Every time you break perform 25/20 Push Ups

Time Cap: 12 minutes


Part A.

Power Clean (waves)

4 Sets:

3 reps @ 77%

2 reps @ 82%

1 rep @ 87%

Percentage are based on your 1rm Power Clean

Hold the same weight for the first two sets then you ‘can’ add 10/5lb (5/2.5kg) to each new set. Set 3: 77%+10/5lb, 82% +10/5lb, 87% +10/5lb

Set 4:: 77%+20/10lb, 82% +20/10lb, 87% +20/10lb

Part B.

Deficit Clean Pulls

4 x 2 @ 90%

2” deficit, standing on plates or top piece of the jerk blocks

Percentages are based on 1rm Squat Clean

Metcon Conditioning

2018 Regionals, Event 4:

For time:

2 Rounds,

10 Snatches, 175 / 125lb (80/56kg)

12 Bar Facing Burpees

Then, 2 rounds,

10 Snatches, 115/75lb (52.5/34kg)

12 Bar Facing Burpees

Time cap: 9 minutes


Machine Conditioning (Optional)

5 Sets, Each For Time:

500m Row

40/30 Cal Echo Bike

30 Drag Rope Double Unders

Rest 1:15 between sets

Reverse order each new set

Goal : sub 4:40/sub 5:00 minutes

If you don’t have a drag rope or a weighted rope perform 80 Double Unders.

If you fall off drastically after completing your third set, rest an additional minute (2:15 minutes) then begin the fourth set. We want to see high output with minimal rest but so if the rest period becomes too short we then want you to adjust the rest period to get the desired stimulus. However, you must go into this workout hitting it as written.

Score : Fastest completed set

Primary Objective : Complete as fast as possible

Secondary Objective : Sustain 2k pace on the rower each time