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


Miramar Beach Strength and Conditioning – Crossfit


8:00 minutes

2-3 Sets

1:00 Echo Bike

15 Banded Goodmornings

8 Walking Inchworm to Hollow Body (1sec pause)

8/8 Single Arm Ring Rows

Part A)

5 Sets

Muscle Snatch + Snatch Balance + High Hang Snatch

6 Ring Kip Swings

*increase load on the barbell on each set


Part B)

5 Sets

3 Squat Snatch

3 ( Ring Muscle-Up Linking Drill + Low Ring Transition )

*increasing loads on the barbell to 75% of 1RM Snatch

Extra Instructions

Today, we are tackling a little bit of a superset style primer with the goal of touching weights up to 75% on the Snatch while progressing into some quality drills for the Ring Muscle-Ups. This will be a fun mix for Coaches to go through and athletes to play with so really spend the time to hit these well. They will not only help progress your ability for today’s workout, but also for future workouts with Ring Muscle-Ups.

Amanda (Time)

9-7-5 reps for time of:


Squat snatches

Goal : 5:00-10:00

Time Cap : 15:00

Primary Objective : Fastest overall time

Secondary Objective : Maintaining big sets on the Ring Muscle-Ups

Stimulus : Weightlifting + Gymnastics Technique

Glycolytic / Technical Sprint Couplet



-Banded Pull Ups

-Banded Ring Dips

Hang Power Snatch (45/35 lb)

Air Squats



-Pull Ups

-Ring Dips

Snatch: 95/65 lb


As Written




Squat Snatches (135/95 lb)

Time cap: 13 minutes for males, 15 minutes for females


2:00 minute Barbell Adductor Stretch

2:00 minute Barbell Foam Roll Thoracic Extension

1:00/1:00 minute Scorpion Stretch

2:00 minute Goblet Squat Ankle Mobility

Optional Accessories

3-4 Sets : For Quality

10 Feet Elevated Ring Rows

10 Reverse Bicep Curls

5 Tempo Strict Bar Dips (4211 Tempo)


Overhead Squat

Every 3:00 x 5 Sets

Set 1 & 2: 5 reps @ 67%

Set 3 & 4: 4 reps @70-72%

Set 5: 3 reps @75-77%

On each set, we want you to pause for a full 3 seconds in the bottom position of the final rep. This pause helps with not only developing strength but also challenges your shoulder stability greatly which will in turn assist you when it comes to your catch position in the Snatch and having a strong stable base when working at your heavier percentages.


3 Rounds, For Time:

10/7 Ring Muscle Ups

10 Clusters @ 155/105 lb

400m Run

Time Cap: 16 minutes

Machine Conditioning

3:00 AMRAP x 4 Sets:

500/450m Row

5 Lateral Burpees Over the Rower

Max Meters on SkiErg

Rest 1:00 between AMRAP’s

Score : Total meters on the SkiErg

Goal :

Excellent Score: +820/700m

Great Score: +650/550m

Good Score: +500/450m

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