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

:30sec Double Under or Bike

7/7 KB Windmill

50/50ft Bottoms Up KB Waiters Carry

:20 second Tuck L-Hang

Gymnastics Skill Work

Gymnastic Skills and Drills

Bar Muscle-Up Progressions

Extra Instructions

*AIM to spend 8:00-10:00 here working over these progressions with the class. This will give you time to fine tune where the athlete is at today and then hone in on what progression they should use for the day.

-Banded Bar Muscle-Ups

-Box Bar Muscle-Ups

-Rack Bar Muscle-Up

Metcon (AMRAP – Rounds and Reps)

18:00 AMRAP

5 Bar Muscle-Up

30 Double Unders

10 Toe to Bar

30 Double Unders

15/10 Cal Echo Bike

30 Double Unders

Primary Objective : Complete 5+ Rounds

Secondary Objective : Stay unbroken on the Bar Muscle-Ups and Toe to Bar

The focus here today is technical capacity on gymnastics under respiratory fatigue.

Stimulus : Gymnastics Stamina / Aerobic Conditioning

5 Burpee Jumping Pull-Ups

50 Single Unders

10 Strict Knee Raises

50 Single Unders

12/8 Calorie Echo Bike

50 Single Unders


5 Burpee Pull-Ups

30 Double Unders

10 Knee to Elbow

30 Double Unders

15/10 Calorie Echo Bike

30 Double Unders


As Written


10 Bar Muscle-Up

50 Double Unders

20 Toe to Bar

50 Double Unders

30/20 Calorie Echo Bike

50 Double Unders



1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch

Optional Accessories

4 Sets, For Quality

100ft Hand over Hand Rope Sled Pull

4-6 Ring Dips 33×3 Tempo

10 /10 GHD Side Cr unch


2 Sets

1200m @10k pace

Rest 1:00 minute

900m @Slightly Faster than 10k pace

Rest 2:00 minutes

600m @Fastest pace

Rest 5:00 minutes and repeat

Starting at a controlled, easier effort and building that over the course of the set. We’re trying to focus on running efficiency and increasing effort based on how you feel today. Don’t place a great deal of expectation on this piece, just aim to work on mechanics and breathing while increasing your effort each distance.


5 minute EMOM

1 Snatch

1 Low Hang Snatch (Below Knee)

1 High Hang Snatch

Holding a load around 35-45% of your 1rm Power Snatch. We want to use this time to focus on technique and priming yourself for the working sets to follow. Focus on your bar path, and ensure you’re not only being patient through your pulls but pulling yourself down and under the barbell fast.

Once you have completed the above EMOM, please move into the main working piece below:

5 Sets:

1 Squat Snatch

Rest 15 seconds

1 Squat Snatch

Rest 15 seconds

1 Squat Snatch

Rest as needed between sets

Holding 80% of your 1rm Squat Snatch for all sets.

We’re focusing on developing Strength Speed today. The 80% number is the ideal percentage to still be able to prioritize technique but also develop a great deal of explosiveness which will help at near maximal loads. We have the set 15 seconds rest between reps to ensure you can maintain intensity on each rep. Be sure to set-up correctly, breathe and brace and use your legs as much as possible on each rep.


Overhead Squat

4 Sets:

3 reps

Rest 30 seconds

2 reps

Rest 30 seconds

1 rep

Set 1 & 2: 80% of your 1rm Back Squat

Set 3: 82% of your 1rm Back Squat

Set 4: 85% of your 1rm Back Squat

Rest no longer than 4:00 minutes between sets

In preparation for our upcoming Hybrid Cycle we’re focusing on accumulating 6 reps per set at a challenging percentage. Use the rest breaks to your advantage to recover and hit each consecutive working interval hard

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