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


Miramar Beach Strength and Conditioning – Crossfit


12:00 minute Cap

400m Run, Easy


2 Sets, For Quality:

:30 Second Superman

:30 Second Hollow Body Hold

10 Bodyweight Cossack Squats

:10 Dead Hang Hold + 10 Scapular Pull-Ups + 10 Second Top of Pull-Up Hold


400m Run, Moderate

**If you’re unable to complete the Top of Pull-Up Hold unassisted, please complete a Top of Ring Row Hold.

Back Rack Lunge

12:00 to Establish.

A) 10RM Barbell Back Rack Reverse Lunge/ Leg

(Yes, 10RM per Leg)

B) Max Unbroken Strict Pull-Ups

Extra Instructions / Points of Performance

Rest as needed between sets while you’re building up in load. A great goal today would be to surpass 70% of your 1-rep max Front Squat. This cycle we’re going to have weekly dedicated sessions to improve this score.

We will be loading the Back Rack Reverse Lunges and when you feel ready tackle 10 on the right and then 10 on the left. You can rest between legs, but no longer than 1:00 minute. At any point in the 12 minutes complete 1 set of max unbroken strict pull-ups.


Max Unbroken Set

Skills and Drills

Gymnastics Skill Session

Bar Muscle-Up Skill Progressions

Extra Instructions:

Spend a brief moment going through key points of performance and progressions for the Bar Muscle-Up today.

Metcon (Time)

3 Rounds

400m Run

16 Pull-Ups

12 Front Squats 135/95lb

8/6 Bar Muscle-Ups

Time Domain : 9:00-14:00 minutes

Time Cap : 17:00 minutes

Primary Objective : Complete the gymnastics components in 2 sets or less

Secondary Objective : Keep the run @ sub 5k pace and unbroken Front Squats

Stimulus : V02 Max / Muscular Stamina


Jumping Pull-Ups

Goblet Squats 35/26lb

Burpee Jumping Pull-Ups


12 Pull-Ups

10 Front Squats 95/65lb

6 Burpee Chest to Bar Pull-Ups


As Written


16 Chest to Bar Pull-Ups

12 Front Squats 165/110lb


Recovery / Mobility Protocol

1:00/1:00 minute Couch Stretch

1:00/1:00 minute Extended Arm Lizard Pose

1:00/1:00 minute Frog Pose

1:00 /1:00 minute Crossbody Lat Stretch

Optional Accessories

3 Sets, For Quality

10 Dual Dumbbell Zottman Curls

10/10 Single Leg Barbell Hip Thrust

:35 second weighted sorenson hold

Bike Erg Conditioning

20:00 minute FTP test procedure according to Allen and Coggan

1. 20-minute easy riding warm-up

2. 3 x 1 minute fast-pedaling interval up to max 120rpm, and rest at 80rpm for a minute between intervals

3. 5 minutes at a lower pace to recover

4. 5 minutes at your maximum pace. You should “explode” at the end of the 5-minute effort. It’s very important you do this before your 20 minute test.

5. 5 minutes at a low pace to recover

6. The real FTP: 20 minute at your highest average power. Do not start too hard, but start strong and push yourself!

7. 10-minute recovery at a moderate pace

“The procedure is actually very easy: a starting warm-up followed by a 20-minute best effort, where you have to ride as hard as you can.

Finally, you’ll have to multiply the average power registered during these 20 minutes by 0,95: the result is your Functional Threshold Power.

It is very important that you always do the 5-minute all-out effort in your warm-up. This is done to reduce your freshness/anaerobic capacity, so that that will not skew your 20-minute wattage numbers higher than what you could truly do for an hour. ”

FTP: It is a measure of the maximum power output a cyclist can sustain for an extended period of time, typically around one hour but in this case 20km. FTP is an essential metric used to gauge an individual’s fitness and performance level in cycling. It is often used as a reference point for determining training zones and designing training programs.


3 Position Clean

*Mid-Thigh, Low Hang, Floor

Every 90 seconds, 6 Sets

Set 1: @ 60%

Set 2: @ 60%

Set 3: @ 65%

Set 4: @ 65%

Set 5: @ 70%

Set 6: @ 70%


Front Squat 31×1 Tempo

6 x 5 @ 60%

On each rep, we’re looking for a 3 second lower & 1 second pause in the bottom position.

Rest 3:00 minutes between sets

Percentage is based on your 1rm Front Squat

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