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


Miramar Beach Strength and Conditioning – Crossfit


400m Run


2 Sets, For Quality

10 Bootstrap Squats

2 Wall Walks + 10 Shoulder Taps

8/8 Single Arm KB Swing

5 Box Jumps

Gymnastics Skill Work

Bar Muscle-Up Progressions

Spend 10:00 minutes or so talking through bar muscle-up progressions and burpee bar muscle-ups

Metcon (Time)

For Time:

400m Run

45 Wall Balls 20/14lb, (9/6kg)

400m Run

30 Handstand Push-Ups

400m Run

15 Burpee Bar Muscle-Ups

400m Run

30 Box Jump Overs 24/20”

400m Run

45 Dual KB Snatch 35/26lb, (16/12kg)

400m Run

Time Domain: 25:00-30:00

Cap : 35:00

Primary Objective : Complete each movement in 3 minutes or less

Secondary Objective : Hold an even pace across all the 400s. This means starting out conservatively then using the run as a good recovery before coming back in to tackle the movements.

Stimulus : Chipper / Hip Extension Bias

**Machine Subs For the Run:

30/24 Calorie Row, Bike Erg, Ski Erg

25/17 Calorie Echo Bike


WB: 14/10lb, (6/4kg)

Dual DB Strict Press 30/20lb, 14/9kg

Burpee Jumping Pull-Ups

Box Jump : Alternating Box Step-Ups

Russian KBS @ 44/26lb, (20/12kg)


WB: as prescribed

Strict Box Pike HSPU

Burpee Chest to Bar Pull-Ups

Box Height : as prescribed

KB: 26/18lb, (12/8kg)


As Written


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

Strict HSPU

20 Burpee Bar Muscle-Ups

Box Height : 30/24”

KB: 53/35lb, (24/16kg)


1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Childs Pose

Optional Accessories

3-4 Sets, For Quality

20/15 Deficit Push-Ups on Bumper Plates (45lb/20kg)

100ft Sled Push, For Load

100ft Reverse Sled Drag, For Load


Row : 6000m

(1000m ON/ 1000m EZ Recovery Pace)

Record: Total time

Pace: Max effort during the on 1000m, as easy as possible during the 1000m off

Primary Objective: Complete each 1000m segment at 5k pace or faster.

Secondary Objective: Stroke Rate: Above 26 during the 1000m on, Below 22 during the easy 1000m

Remember, this session is all about balance and control. Push hard when it’s time to push, and recover effectively when it’s time to recover. By mastering the 1000m intervals, you’re taking a significant step towards becoming a more accomplished rower. Enjoy the journey and the sense of accomplishment with each hard-earned meter.


Clean and Jerk

Part A.

Every 90 seconds, 5 Sets, Complete the following:

1 Power Clean

1 (Squat) Clean

1 Hang (Squat) Clean


One set consists of 3 reps

Across the 5 working sets we want to see you build up to a heavy total. We want full success with all 5 sets. Start complex within 60-70% of your limiting movement

Once you complete Part A, please move onto Part B.

Part B.

Every 3:00 minutes, 4 Sets, Complete the following:

1 Squat Clean

1 Front Squat

1 Split Jerk


One set consist of 3 reps

Start @ 80% of your 1rm Clean and Jerk. Finish with complete success rate across all 4 sets.

Goal with today’s session is barbell complex exposure. Actually, the theme for the next two weeks is barbell complex exposure. We want you to test and push yourself with each piece. Strive for a personal best. Even if it’s challenging, it’s an opportunity to measure your progress.


Front Squat

3 reps @ 70%

2 reps @ 75%

1 rep @ 80%

Rest 2:00 minutes

3 reps @ 72%

2 reps @ 77%

1 rep @ 82%

Rest 2:00 minutes

3 reps @ 75%

2 reps @ 80%

1 rep @ 85%

The percentages today are based on your 1-rep max Front Squat

Just like our back squats on Tuesday we’re replicating the same session today, except with front squats. This is complementary to the Clean and Jerk work above. The focus is on loading and moving with good technique & speed.

Keep in mind, you will complete 3-2-1 reps in a consecutive fashion. You’re able to rest in-between reps however, it shouldn’t be any longer than 60 seconds. Then you will rest 2:00 minutes and then progress on to the next set increasing the load of each number.

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