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


Miramar Beach Strength and Conditioning – Crossfit


2-3 Sets, For Quality

:30 Machine Choice

5/5 World’s Greatest Stretch

8/8 Single Arm Kettlebell Swings

:30 Kettlebell Dead-Bugs

10/10 Banded Bird Dogs



Take 18:00 minutes to Work up to a 1RM Deadlift

Keep the bar close and have the hips and torso rise at the same time during the deadlift. We also want to descend in a similar fashion by keeping tension against the barbell rather than letting the barbell pull you down to the floor. We should first move to a sumo deadlift or hex bar deadlift in order to change to a position that is more appropriate for those athletes with limited mobility in the hamstrings while still being able to lift the same load. We can also move to a rack pull


Metcon (Time)

9:00 minute AMRAP

9 V-Ups

6 Deadlifts 95/65lb

3 Snatches 95/65lb

Primary Objective : Best overall result… break accordingly to produce best result

Secondary Objective : Unbroken throughout

Based on the objectives, the first goal would be to break as needed in order to get the best possible result, but we also can challenge you to try to see if you can remain unbroken and whether that would be the best possible result given the style of workout.

Stimulus : Grip / Anaerobic / Posterior Chain

9 Abmat Sit-Ups

6 Deadlifts 75/55lb

3 Hang Snatches 75/55lb


9 V-Ups

6 Deadlifts 95/65lb

3 Snatches 95/65lb


9 Toe to Bar

6 Deadlifts 115/75lb

3 Snatches 115/75lb

Extra Work


1:00/1:00 Couch Stretch

1:00/1:00 Wall Figure 4 Stretc h

1:00/1:00 Scorpion Stretch

1:00/1:00 Pigeon Stretch

Optional Accessories

3 Sets, For Quality

10 Hollow Roll to V-Up

:20/:20 Second Side Plank

:35 second Weighted Sorenson Hold

Focus is adding a little work to the core and obliques to lock things in and have them feeling good at the end of the day


Power Clean / Squat Clean

Power Clean Waves,

3 Sets:

3 Power Cleans, 75%

2 Power Cleans, 80%

Rest 90 seconds between intervals

Rest as needed between ses

Percentages are based on your 1rm Power Clean


5 Sets:

1 SQUAT Clean @ 85%+

Rest as needed between sets

Percentages are based on your 1rm Squat Clean

*It is recommended to strip back the weight and build up to your squat clean weight (85%)

One cue that can help with squat clean technique is to focus on staying over the bar as long as possible during the pull phase. This means keeping the shoulders over the bar and maintaining a tight back position until the bar reaches the hips, at which point the lifter should quickly extend the hips, knees, and ankles to generate upward momentum.


4 Sets

2:30 AMRAP

3/2 Strict Ring Muscle-Ups

15/12 Calorie Ski Erg

-Max Muscle-Ups in Remaining Time

*Alternate Ring and Bar Each Round

Rest 2:30 between sets


9 minute AMRAP, For Quality:

6/4 Strict Pull Ups

7 Kipping Deficit Handstand Push Ups

8L/8R Stationary Lunges, perform all 8 lunges on Left leg then all 8 reps on the right leg

Athlete choice on Deficit, goal is to keep the first 4-6 sets unbroken.

Goal : +7/+6 Rounds

Score : Total rounds

Primary Objective : First two movements of the AMRAP, focus on quality reps, perform this workout with best form as possible

Secondary Objective : Hitting the goal amount of rounds.