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



Don’t forget!! BRING A FRIEND WEEK is 11 September 2023!!! Please use the sign-up sheet located on the front desk to list all of your friends who are joining us. There is also a QR code you can use to have your friends complete the waiver prior to coming to class. Anyone who joins gets both you AND your friend a referral credit of 40% off one month membership!

Miramar Beach Strength and Conditioning – Crossfit


3 Sets, For Quality (6:00 minutes)

1:00 minute Cardio Choice

10 Bootstrap Squats

10 Theraband Inverted Raises

10 Banded Face Pulls

6/6 single Arm Ring Rows


(4:00 minutes to Complete)

3 Sets w/Empty Barbell 45/35lb

4 Hang Snatch High Pulls

4 Hang Muscle Snatch

4 Overhead Squats

4 Front Squats

4 Hang Squat Cleans

Weightlifting + Strength

Every 2:00 X 4 Sets

Hang Squat Snatch + Overhead Squat

Rest 10 seconds

Squat Snatch


Every 2:00 X 4 Sets

Hang Squat Clean + Front Squat

Rest 10 seconds

Squat Clean

Extra Instructions / Points of Performance

We are looking to start the percentage at 70% of Squat Snatch for the Snatch Complex and then build the percentage by feel today to something in the “Heavy” range. This means somewhere around 82-85% of 1RM. We will then adjust loads just a bit and roll directly into the Clean Complex where we will continue to build a heavy load on that complex today. Again, somewhere in the range of 82-85%

The focus today will be speed in the 3rd pull. That means the pull under the bar and into a quality catch position. For the Snatch, we are looking at a strong punch and pushing up against the bar, whereas for the clean, we want to see the barbell catch high in the front rack by pressing the elbows through the bar and up against the barbell. Flex your core and stand strong out of the squat.


Clean and Jerk

Metcon (Time)

4 Man Makers 50/35lb

12 Kipping Pull-Ups

8 Man Makers 50/35lb

24 Kipping Pull-Ups

8 Man Makers 50/35lb

12 Kipping Pull-Ups

4 Man Makers 50/35lb

Man Maker = Push-Up + Row Right + Push-Up + Row Left + Burpee + Squat Clean Thruster

Goal : 9:00-12:00 minutes

Time Cap : 14:00 minutes

Primary Objective : Man Makers… Goal is to maintain a pace of 15 seconds or faster per rep here

Secondary Objective : Kipping Pull-Ups, working on linking big sets

Stimulus : Upper Body Interference / Muscular Stamina


Devils Press

Ring Rows

Load: Athletes Choice


3 Man Makers

9 Kipping Pull-Ups

6 Man Makers

18 Kipping Pull-Ups

6 Man Makers

9 Kipping Pull-Ups

3 Man Makers

Load: 35/25lb


As Written


4 Man Makers 50/35lb

8 Bar Muscle-Ups

8 Man Makers 50/35lb

24 Chest to Bar Pull-Ups

8 Man Makers 50/35lb

8 Bar Muscle-Ups

4 Man Makers 50/35lb


Recovery / Mobility Protocol

1:00 minute Seated Chest Stretch

2:00 minute Saddle Pose

1:00 minute Seated Forward Fold

1:00 / 1:00 minute Couch Stretch

Optional Accessories

Part A)

3 Sets, For Quality:

10 Second Top of Pull-up Hold

Straight into

20 Second Active Hang Hold

Rest as needed between sets

Level 3: As prescribed

Level 2/1: With Green or Red band

Part B)

3 Sets, For Quality

8-10 Reverse Nordic Curls

10/10 Single Arm Dumbbell GHD Preacher Curls


Barbell Back Rack Stationary Reverse Lunge

1 x 10/10 @ 75%

2 x 8/8 @ 80%

1 x 6/6 @ 85%

Percentage is based on your 10-rep max Lunge

Rest 2:00-3:00 minutes between sets

*This is 10 Reps each leg, then 8/leg and so on. This is where we have worked into a little different progression than on Compete. We are tackling a little more muscular endurance and hypertrophy work.


Back Squat

Build up to 90% of your 1rm

Then complete:

2 x 2 @ 90%

Rest 3:00-4:00 minutes between sets

Percentage is based on your 1rm Back Squat


For Time:

100 Heavy / Drag Rope Double Unders

80 Wall Balls, 30/20 lb , 10/9ft target

600m Run

40 Dumbbell Bench Press, 70/50 lb (32/22.5kg)

200ft (60m) Handstand Walk

Time Cap: 18 minutes

RPE: 7/10

Stimulus: Forearm Pump / Upper Body Fatigue


Every 8:00/9:00 minutes, 3 Sets:

Set 1:

500m Row

500m SkiErg

1000m BikeErg

Set 2:

600m Row

600m SkiErg

1200m BikeErg

Set 3:

700m Row

700m SkiErg

1400m BikeErg

Score: Total Work Time

Primary Objective: Complete each set within the 8:00 minute time frame for men and 9:00 minutes for women

Secondary Objective: Targeting the SkiErg, if you are comfortable that you will complete this workout within the time frame then push the ski a touch faster than you would normally.

RPE: 9/10

Stimulus: Lactic Threshold

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