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


Miramar Beach Strength and Conditioning – Crossfit


WARMUP (5:00-17:00)

12:00 Alt EMOM

minute 1: Choice Cardio

minute 2: 10 Mountain Climber to Deep Lunge Stretch

minute 3: “Barbell Complex”

minute 4: 5 Burpee Bar Touches + 5 Jumping Pull-Ups

“Barbell Complex”

3 High Hang Muscle Clean

3 Front Squats

3 Push Press

3 Hang Squat Clean

3 Push Jerk

Load: 45/35lb


Spend 6:00-8:00 minutes building loads to working weight

1 Slow Pull Clean

2 Squat Cleans

2 Push Jerks

Metcon (Time)


5 Sets

7 Squat Cleans

7 Shoulder-to-Overheads

7 Burpee Chest-to-Bar Pull-Ups

Load: 165/115 lb

2:00 Rest between sets

Time Cap : 25 minutes (including rest)

Goal : Sub 20:00 minutes

Use a pull-up bar that is 6 inches above your max reach when standing.

Primary Objective : Achieve best possible time

Secondary Objective : Barbell cycling: Focus on form and unbroken on the shoulder to overhead

Stimulus : Barbell Conditioning / Full Body Muscular Stamina

Dedicated to Capt. David Lyon, 28, of Sandpoint, Idaho, who was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado. He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit. He is survived by his wife, Capt. Dana Lyon, and many other friends and family members. (Wodwell)


7 Hang Power Cleans

7 Front Squats

7 Push Press

7 Burpees

7 Jumping Pull-Ups

Rest 1:00 minute between sets

Load: 75/55lb


Load: 135/95 lb

Burpee pull-ups

Performance/ Elite:

As Written


Recovery / Mobility Protocol

2:00 minute Barbell Adductor Stretch

1:00 minute Updog Pose

1:00 / 1:00 minute Single Leg Forward Fold

1:00 / 1:00 minute Scorpion Stretch

Optional Accessories

Part A)

Strict Deficit Handstand Push-Ups

5 (sets) x 25% of Max Unbroken Reps

Rest as needed between sets

*Complete with a deficit that allows you to go unbroken


Kipping Deficit Handstand Push-Ups

5 (sets) x 25% of Max Unbroken Strict Reps

Rest as needed between sets

*Complete with a deficit that allows you to go unbroken

*If you did not do the Max Strict Handstand Push-Up test we will be looking to maintain a rep range somewhere in the 4-6 range for each set here

Part B)

3 Sets, For Quality

10-12 Chest Supported Dual Dumbbell Rows

10-12 Hollow Body Weighted Maltese Raises

10-12 Floor Dumbbell Pull-Over


Power Clean and Power Jerk:

Part A.

4 Sets, For Quality:

1 Floating Power Clean

1 High Hang Power Clean

1 Strict Press or Push Press

1 Push Jerk

Starting @ 45% of your 1rm Power Clean and Jerk and increasing by 10/5 lb (5/2.5 kg) each set.

Goal: Focus on the bar path, allow the bar to stay as close to the body as possible. While keeping the bar close doesn’t eliminate the actual weight on the bar, it does eliminate the additional load caused by pulling the bar away from the body and trying to redirect it.

Part B.

Every 2:00 minutes, 3 sets:

5 reps @ 70%

Every 2:00 minutes, 3 sets:

4 reps @ 75%

Every 2:00 minutes, 2 sets:

3 reps @ 80%

This is not touch and go, we would like you to reset and reposition yourself for each rep.

Percentages are based on your 1rm Power Clean and Jerk.


Back Squat

Build up to 80% of your 1rm

Then complete:

2 x 5 @ 75%

2 x 4 @ 80%

Rest 3:00 minutes between sets

Percentage is based on your 1rm Back Squat


Part A.

8 minute AMRAP:

10 Ghd Sit Ups

5 Sandbag Clean to Shoulder, 150/100 lb

1 Legless Rope Climbs, 15ft

Rest 4:00 minutes

Part B.

4 minute AMRAP:

30 Ghd Sit Ups

10 Sandbag Cleans to Shoulder, 150/100 lb

Max Rope Climbs in remaining time

Score: Part A: Rounds / Part B: Reps

Primary Objective: Midline Stamina: the Ghd sit ups will become a vital movement for this, that is expected and what we want you to expose yourself to this objective.

Secondary Objective: Part B: Rope Climbs: For as long as possible hold consistency with each amount of bites to climb up the rope, for most it’s either 2 or 3 bites. Goal is to achieve 40-60 seconds on the rope.

RPE: 9/10

Stimulus: Anaerobic Threshold / Midline

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