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


Miramar Beach Strength and Conditioning – Crossfit


General Prep

10 PVC Passovers

10/10 PVC Around the Worlds

:30 Standing PVC Pipe Prayer Stretch

:30 Loaded Bottom of Squat Hold

:30 Extended Reverse Plank Bridge

Into …

Specific Movement Prep

2 Sets, For Quality

3 BTN Snatch Grip Push Press

5 Overhead Squats

7 Back Rack Cossack Squats

9 Jumping Back Squats

Overhead Squat

Overhead Squat

Every 2:00 minutes, 5 Sets

Set 1: 8 Reps @ 60%

Set 2: 8 Reps @ 65%

Set 3: 6 Reps @ 70%

Set 4: 4 Reps @ 75%

Set 5: 4 Reps @ 75%+

Pause for 1 sec on the first rep of each set

Extra Instructions / Points of Performance

Work to press up on the Bar and keep tension through the entire body as we press up and stand out of the bottom of the squat. Think about pressing through the elbows, elevating the shoulder blades, and flexing the core all in unison on the ascent in and out of the bottom of the squat.

*Substitute and Overhead Reverse Lunge as this is easier on the mobility, but still reinforces control and overhead stability.

Metcon (Time)

For Time

21 Squat Snatch

9 Bar Muscle-Ups

15 Squat Snatch

7 Bar Muscle-Ups

9 Squat Snatch

5 Bar Muscle-Ups

Load : 95/65lb, (43/30kg)

Goal : 4:00-8:00 minutes

Time Cap : 12:00 minutes

Primary Objective : Silky smooth barbell cycling with fluid tng reps for sets of 5-7 at a time

Secondary Objective : Finish the workout in under 8:00 minutes

Stimulus : Anaerobic / High Skill

We have a fun couplet here today that gives off some Amanda vibes. The goal is to stay in a similar time domain here with this being a more sprinty and fast style workout in the 4:00-7:00 minute time domain and the expectation that everyone in class finishes under the 10:00 minute mark.


21 Hang Power Snatch

9 Banded Strict Pull-Ups

15 Hang Power Snatch

9 Banded Strict Pull-Ups

9 Hang Power Snatch

9 Banded Strict Pull-Ups

Load: 45/35lb, (20/15kg)


21 Power Snatch

15 Chest to Bar Pull-Ups

15 Power Snatch

12 Chest to Bar Pull-Ups

9 Power Snatch

9 Chest to Bar Pull-Ups

Load: 95/65lb, (43/30kg)


As Written


21 Squat Snatch

9 Bar Muscle-Ups

15 Squat Snatch

9 Bar Muscle-Ups

9 Squat Snatch

9 Bar Muscle-Ups

Load: 115/80lb, (52/36kg)


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

Part A)

Pause Snatch Pulls

4 Sets x 3 Reps @ 85%+

*Pause 2 sec below the knee before the pull

Part B)

5 Sets, For Quality

:30 Max Meter Seated Ski Erg

:15 rest

:30 Max Tall Kneeling Straight arrm Banded Lat Pulldown

Rest 2:00 b/s


For Distance:

30 minute Zone 2 Run

Score: Total Distance

The priority here is to move continuously for 30 minutes at a very low intensity effort. This is a great way to get a little bit of extra low intensity volume in. Focusing on your breathing, mechanics and also developing your lung capacity. This is a great way to help flush out the legs in prep for your final training day tomorrow. A great challenge to add to this piece is to make it Nasal Breathing only.

RPE: 5/10

Stimulus: Recovery / Mechanics


Part A:

Squat Snatch

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

Set 1: 6 Reps @ 70%

Set 2: 5 Reps @ 75%

Set 3: 4 Reps @ 80%

Set 4: 6 Reps @ 70%+

Set 5: 5 Reps @ 75%+

Set 6: 4 Reps @ 80%+

These reps are not meant to be TnG (unbroken), reset between each rep.

Percentage is based on your 1rm Squat Snatch. The second wave of reps need to be heavier than the first wave

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

Part B:

4 x 1 Snatch High Pull + 3 Floating Snatch High Pulls

Holding 80% of your 1rm Snatch

On the Floating Snatch, remember to bring the barbell down to the lowest point you can without the barbell touching the floor and then explode up.

Strength/ Skill EMOM

16 minute EMOM, Alternating each minute:

Minute 1: 50ft (15m) Dual Kettlebell Overhead Walking Lunge @ 24/16kg

Minute 2: 50ft (15m) Sled Push, Heavy Load

Minute 3: 5 Wall Walks

Minute 4: 45 Second Easy BikeErg

Treat these accessories more as a ‘Skill Conditioning’ piece. The focus is on movement quality and being efficient with your reps. Notice how all movements have your arms in an extended position. This will challenge your stability and also your endurance. The BikeErg is an ‘Active Rest’ station. Keep moving, but don’t allow it to affect any other stations of the EMOM