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, for Quality

1:00 Row (:30 ez, :20 mod, :10 Fast)

10/10 Dual DB Staggered Stance RDL

15 Air Squats

20 Alternating Bird-Dogs

:30 second Deadbugs


15:00 Running Clock

Establish 5RM Deadlift

Developmental :

Block Deadlift from 3” Risers

Every 3:00, 5 Sets

5-7 Reps for Absolute Quality @ moderate load

Keep the bar close and have the hips and torso rise at the same time during the deadlift. We also want them to descend in a similar fashion by keeping tension against the barbell rather than letting the barbell pull you down to the floor. We should first move to a sumo deadlift or hex bar deadlift in order to change to a position that is more appropriate for those athletes with limited mobility in the hamstrings while still being able to lift the same load. The next scale would be to sub out a dual dumbbell or dual kettlebell romanian deadlift in order to limit pulling off the floor with excessive loads.

Metcon (Time)

5 Rounds

10 Dual Dumbbell Power Cleans 50/35lb, (22/16kg)

15/12 Calorie Row

20 Wallballs, 20/14 lb, 10/9 ft target

Time Cap : 18:00

Goal : 12:00-16:00

Primary Objective : Complete Each round in sub 3 minutes

Secondary Objective : Complete each movement unbroken

Stimulus : Posterior Chain / Power Output


8 Dual Dumbbell Power Cleans 30/20lb, (14/9kg)

12/9 Calorie Row

16 Wall Balls, 14/10lb, (9/6kg)


DB: 35/25lb, (22/16kg)

WB: 14/10lb, (9/6kg)


As Written


DB: 70/50lb, (32/22kg)

WB: 30/20lb, (14/9kg)


1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

Optional Accessories

5 Sets, For Load

6/6 Single Leg Barbell RDL

12 Banded Russian KBS


Clean and Jerk

Build up to 1 rep MAX Clean and Jerk


Every 2:00 minutes, 3 sets:

1 Clean

1 Front Squat

1 Split Jerk

Holding @ 80% of your 1rm Clean and Jerk

Echo Bike Development

Finisher for the Day

Echo Bike Test “Retest”

5:00 minute AMRAP

Max Calories

Primary Objective: Maximum Calories

Secondary Objective: Last 30 seconds push the pace to an all out effort

RPE: 9.5/10

Stimulus : Anaerobic Threshold / Pain

Today’s focus is all about pushing ourselves to the limit and determining our sustainable pace on the Echo Bike. Many of you are familiar with your 10-minute max calorie test on the Echo Bike, and now we’re taking it up a notch by targeting the 5-minute domain, which we did in the transition weeks prior to the start of this cycle.

In recent weeks, we’ve been working on calorie intervals on the minute that target specific pacing parameters that hit this time domain. By working at those efforts and within such parameters we should have a really good goal of how we want to tackle and hit today’s re-test.

Previous PostNext Post