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

Front Squat

Every 2:30 x 6 Sets

Sets 1-3:

Front Squat Clusters

2.2 @ 85%+

Rest 30s between clusters

Sets 4-6

Back Reverse Lunges

5 reps/leg, Choice on Load

Rest 30s per leg

Extra Instructions

We are looking to target the Front Squat here today and hit a heavy set of 4 as 2 Front Squats, rest 30 seconds, then 2 Front Squats, rest until the 2:30 mark and do this for 3 sets. The goal weight should be at 85% of 1RM or about 90-95% of our 3RM. We will then move onto Back Rack Reverse Lunges in sets 4-6 with the goal of having a heavy load for 5 reps per leg with 30 seconds rest between legs. This is a big strength builder and will fully engage the glutes and quads.

Metcon (Time)

7 Rounds

7 Dumbbell Floor Presses, 70/50lb

7 Burpee Chest to Bar Pull-Ups

7 Front Squats 135/95lb

Time Cap : 14:00

Goal : 9:00-12:00

*Front Squat must start with the barbell on the floor

Primary Objective : Unbroken DB Bench + Front Squat

Secondary Objective : Maintaining around 90 seconds per round as pace for the workout

Stimulus : Full Body Muscular Endurance / Stamina/ Push / Pull

Burpee Jumping Pull-Ups

Goblet squats

Load: 35/25lb


Burpee Pull-Ups

Bench Load: 50/35lb

Front Squats: 95/65lb


As Written


Bar Muscle ups

Bench Load: 70/50lb

Front Squats: 155/105lb


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

100ft Reverse Sled Drag, For Load

Load: Choice


Warm Up:

800 meters at a relaxed pace run to warm up, 4/10 RPE


Dynamic Stretches

Main :

6 Sets:

400m, fast or 8/10

200m slow/recovery, 4-5/10

Repeat for a total of 6 sets

Cool Down:

800m jog to cool down, 100m of that backwards walking

Total Run Distance : 5200m

Stimulus : 5k focus


Before the Main Class

Power Snatch / Complex

5 Sets:

1 Power Snatch + 1 Hang Power Snatch


Rest: 15 seconds

3 Power Snatches

Rest: 2:00 minutes between sets

Similar to yesterday’s session however I want you to place more emphasis on the three power snatches and each rep working on triple extension. Ensure a coordinated extension of the ankles, knees, and hips at the same time during the upward phase. Focus on generating power from the ground up, pushing forcefully against the floor with your feet, extending your knees, and driving the hips forward. This sequential triple extension amplifies the explosive power in the movement.

Starting @ 80% of your 1rm Power Snatch and increasing load each new set. Goal: Finish above 85% of your 1rm. One set consists of 5 reps.

The three power snatches are not touch and go, performed as singles.

Percentages are based on your 1rm Power Snatch


Before the Main Class

5 Sets, For Time:

9 Overhead Squats 165/115lb 75/52kg

6 Power Snatches

3 Burpee Bar Complex (Burpee + Chest to Bar + Toe to Bar + Bar Muscle-Up)

Rest 2 minutes between set

Time Cap: 16 minute (including rest period)

Goal: 9-10 minutes (not including rest period)

Primary Objective: Complete within the time cap

Secondary Objective: Control the rest on the Burpee Bar Complex

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