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


Miramar Beach Strength and Conditioning – Crossfit


8:00, For Quality

1:00 Machine Choice

5 Inchworm Push-Ups

10 Quadruped Scapular Push-Ups

5/5 Single Arm Ring Rows

10 Air Squats

Metcon (AMRAP – Rounds and Reps)


1000m Run

Remaining Time…


10 Thrusters 95/65lb, (43/30kg)

10 Pull-Ups

Directly into..


100/80 Calorie Row

Remaining Time…


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

10 Push-Ups

Directly into..


100/70 Calorie Echo Bike

Remaining Time…


5 Pull-Ups

10 Push-Ups

15 Air Squats

Primary Objective : Complete 3+ Rounds within each 10:00 minute AMRAP

Secondary Objective : Complete each monostructural component in under 6:00 minutes

Stimulus : Muscular Endurance / Aerobic Power

RPE: 9/10

**Machine Subs : Sub Calorie Bike Erg for Row and Can Sub Calorie Ski Erg 100/80 for Echo Bike

*Sub for 1000m Run would bike 100/80 Calorie Bike Erg


800m Run


10 Thrusters 45/35lb, (20/15kg)

10 Jumping Pull-Ups

80/64 Calorie Row


10 Wall Balls 14/10lb, (6/4kg)

10 Band Assisted Push-Ups

80/56 Calorie Echo Bike


5 Jumping Pull-Ups

10 Band Assisted Push-Ups

15 Air Squats


800m Run

Barbell 75/55lb, (34/25kg)

90/72 Calorie Row

90/63 Calorie Echo Bike


As Written


Wear a 20/14lb, 9/6kg Weight vest for all


2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Pigeon

Optional Accessories

3 Sets, For Quality

10/10 Single Arm DB Bent Rows

12 Tall Kneeling Straight Arm Banded Lat Pull-Downs

6/6 Bulgarian Split Squats

:15 GHD Supine Hold

Machine Conditioning

12:00 minute Row

1:00 minute Transition

12:00 minute SkiErg

1:00 minute Transition

12:00 minute BikeErg

Score: Total Distance

This is intended to be a ‘Flush out’ piece. We want this to be completed at a Zone 2 effort, which is essentially a pace you could sustain for a full hour.

During these 12:00 minute intervals, focus on your breathing and mechanics. For an extra challenge, aim for Nasal Breathing only. This is going to be a great way to work up a sweat, flush the body and also focus on technique particularly on the Row & SkiErg.

RPE: 5/10

Stimulus: Aerobic


Clean and Jerk

Every 3:00 minutes, 6 Sets, Complete the following:

Set 1: 5 Reps @ 70%

Set 2: 5 Reps @ 70%

Set 3: 4 Reps @ 75%

Set 4: 4 Reps @ 75%

Set 5: 3 Reps @ 80%

Set 6: 3 Reps @ 80%

These reps are not meant to be TnG (unbroken), reset between each rep, no more than 15 seconds between reps.


Pause Front Squat + Front Squat

Every 2:30 minutes, 6 Sets, Complete the following:

Set 1: 1+3 @ 70%

Set 2: 1+2 @ 75%

Set 3: 1+1 @ 80%

Set 4: 1+3 @ 70%+

Set 5: 1+2 @ 75%+

Set 6: 1+1 @ 80%+

The percentage today is based on your 1rm Front Squat. First number is a paused front squat and the second number is regular front squat

Like earlier this week, the second wave of reps need to be heavier than your first wave. An increase of 2.5-7.5% is the suggested increase in weight for those sets.

Remember, you will complete the Pause rep first in which you need to hold the bottom position for a total of 3 seconds, then you will transition into the regular reps.

Gymnastics Conditioning

Every 5:00 minutes, 3 Sets, Complete the following:

1 Seated Legless Rope Climb, 15ft

50ft (15m) Handstand Walk

2 Legless Rope Climbs, 15ft

50ft (15m) Handstand Walk

3 Rope Climbs, 15ft

50ft (15m) Handstand Walk

Score: Slowest Set

Ensure you complete each set in under 3:00-3:30 minutes. If you’re great with these skills, aim to challenge your intensity and focus on speed. If you’re working on one or both of these movements, take a little longer throughout the set to work on that particular movement, but cap yourself at maximum the 4:00 minute mark.

Primary Objective: Rope Climbs

Secondary Objective: Handstand Walks

RPE: 7/10

Stimulus: Rope Climb Exposure & Handstand Walk Efficiency

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