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


Miramar Beach Strength and Conditioning – Crossfit



12:00 EMOM

min 1: Bike

min 2: 2 Wall Walks + 10 second nose to wall handstand hold

min 3: Jump Rope

min 4: 12 Goblet Squats

*For the bike and jump rope minutes, just move at a steady clip for the entire minute. On the jump rope you can use it as time to practice double unders, running singles, boxer shuffle, etc.


Back Squat

Back Squat Clusters

Every 2:30, 4 Sets

3.3 Reps @ 80%

Extra Instructions

Holding @ 80% of your 1rm Back Squat for all sets

Rest :20 between clusters

Metcon (3 Rounds for time)

E6MOMx3 Sets

48 Double Unders

24/16 Calorie Echo Bike

12 Strict Handstand Push-Ups

6 Squat Cleans

Score: Time for each round

Focus : We are looking to have each round completed at a steady clip with the final Squat Cleans done as singles, ideally completed under 1:00 minute. This will force athletes to complete 1 rep every 10 seconds or so at the end of the conditioning effort and add some volume in for the legs today. This will act like cluster sets to finish just as we hit with the Back Squat sets above.

Primary Objective : Complete each round in 4:00 minutes or less

Secondary Objective : Complete the Squat Cleans in 45 seconds or less

Stimulus : Battery Work / Muscular Endurance

48 Single Unders

18/12 Calorie Echo Bike

12 Dual Dumbbell Strict Press

6 Hang Squat Cleans @ 60% of 1RM


92 Single Unders

24/16 Calorie Echo Bike

12 Box Pike Feet HSPU

6 Squat Cleans 185/125lb


As Written



60 Double Unders

27/19 Calorie Echo Bike

18 Strict Handstand Push-Ups

6 Squat Cleans 275/185lb



2:00 Barbell Adductor Stretch

1:00/1:00 Barbell Foam Roll Thoracic Extension

1:00/1:00 Scorpion Stretch

:30/:30 Thread the needle stretch (each side)

1:00/1:00 pigeon pose (each side)

Optional Accessories

4 Sets, For Quality:

5/5 Dual Kettlebell Front Rack Split Squat

12 Barbell Hip Thrusts

15 Russian Kettlebell Swings

200ft (60m) Sled Push, Moderate Load

Rest as needed between sets

Today we’re focusing on developing your lower body. Working the hamstrings in hip flexion and extension, and the quadriceps with a unilateral push on the sled and a bilateral push on the Goblet Squats. Always striving to maintain good mechanics on all movements throughout all sets.


Power Clean

Every :30 Seconds, 8 Sets, Complete the following:

1 Hang Power Clean @65%

Straight into

Every :30 Seconds, 8 Sets, Complete the following:

1 Low Hang Power Clean @70%

Straight into

Every :30 Seconds, 8 Sets, Complete the following:

1 Power Clean @72%+

Percentage is based on your 1rm Power Clean

The focus today is on the progressive loading and dialing in the second and third pull before piecing it all together for the final Power Clean reps. We’re looking for repeatable good quality single reps particularly focusing on the final 8 reps of Power Cleans. Ideally we would love to see you guys finish upwards of 87% of your 1rm.

Points of performance today to be conscious of during the Hang Clean reps is ensuring we have a controlled descent down to the Knee or Below the Knee for the Low Hang position and then working really hard to keep our back angle consistent and tight as you bring the bar up to your contact point on the quads. Being patient through the pull and using your legs as much as possible is the key to ensuring you give yourself enough time to then pull yourself down and under the barbell.



Strict Press Cluster

3.2.1 @ 75% x 2 Sets

2.2.1 @ 80% x 2 Sets

Rest 20 seconds between clusters

Rest 2:00 minutes between sets

Percentage is based on your 1rm Strict Press

Once you have completed the Strict Press please move on to Part B:


Push Jerks

3 Sets

9 Reps @ 60%

7 Reps @ 65%

5 Reps @ 70%

Percentage is based on your 1rm Push Jerk

All 9-7-5 reps is considered a single set. Only rest the time it takes to adjust the load between reps. We want to encourage touch and go reps for all of these sets.

Rest 3:00 minutes between sets


24:00 EMOM

min 1: 15/12 Calorie Ski Erg

min 2: 20 GHD Sit-Ups

min 3: 15/11 Calorie Echo

min 4: 3 Sandbag Clean to Shoulder 200/150lb

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