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


Miramar Beach Strength and Conditioning – Crossfit


10:00 minutes

2-3 Sets, For Quality

1:00 Machine Choice

10 Cossack Squats

20 Plank Shoulder Taps

:30sec Glute Bridge Hold

5 Broad Jumps For Distance

Clean and Jerk (Technique Focus)

Every :90 x 6 Sets

3 Position Clean + Shoulder to Overhead Complex

3 Position Clean:

1 Hang Clean (4-6” below hip crease)

1 Low Hang Clean

1 Clean from the floor


Shoulder to Overhead Complex:

1 Push Press

1 Push Jerk

1 Split Jerk

All Cleans are Squat cleans and complex to be completed unbroken.

Start @ 55% of your 1rm Clean and Jerk and increase load to 67-70%.

Goal: Technique and complex barbell cycling.

Metcon (Time)

15 Power Clean

15 Burpees Box Jump Over 24/20’’

10 Thrusters

10 Burpees Box Jump Over 24/20’’

5 Squat Clean Thrusters

5 Burpees Box Jump Over 24/20’’

Load: 115/75lb

Rest 3:00 minutes

15 Burpees Box Jump Over 24/20’’

5 Squat Clean Thrusters

10 Burpees Box Jump Over 24/20’’

10 Thrusters

5 Burpees Box Jump Over 24/20’’

15 Power Clean

Load: 135/95lb

Score: Total time
Goal Time: 5:00-5:30 per set

Time Cap: 6:00 per set / 15:00 Running Time

Stimulus: Anaerobic / Barbell Conditioning


Hang Power Clean

Burpee Box Step Up

Load: 75/55lb






As Written






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

1:00/1:00 pigeon pose

Optional Accessories

3 Sets, For Quality

8-10 Wall Facing Handstand Push-Ups or Box Pike Handstand Push-Ups

5/5 Back Rack Reverse Lunges, For Load

100ft Reverse Sled Drag, For Load

Load: Choice


4 Rounds For Quality:

10 Pushing Elevated Pass Throughs

6 Ice Cream Maker

8/6 L to Straddle

6/4 False Grip Ring Pull Up

Primary Objective: Carrying on our theme for the week: Push Pull / Strength Development

Secondary Objective: Unbroken sets

In this piece you will find new exercises that will develop new angles of strength, thus working the gymnastics more widely, working on stabilizing muscles and generating solid bases, look for good technique and complete it with a rest if you need it.


Before Class

Back Squat Clusters

1 x 3.3 @80%

2 x 2.2 @83%

3 x 1.1.1 @87%

Percentage are based on your 1rm Back Squat

Rest 10-20 seconds between clusters

Rest 3:00 minutes between sets


After Class

Every :90 x 5 Sets

16/14 Cal Row

6 Dual Dumbbell Squats, 60/40lb

Rest 90 seconds

Every 75 seconds, 4 Sets, Complete the following:

13/11 Cal Row

6 Single Arm Overhead Squat, 60/40lb

*Alternate arm each round: 2 sets on the left arm, 2 sets on the right arm

Rest 90 seconds

Every 60 seconds, 3 Sets, Complete the following:

10/7 Cal Row

6 Dual Dumbbell Hang Power Cleans, 60/40lb

Primary Objective : Complete each minute as fast and cleanly as possible

Secondary Objective: As the Calories decrease the Cal/hr increase (1300,1400,1500 / 1050,1150,1250)

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