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

Happy 4th of July!

Miramar Beach Strength and Conditioning – Crossfit


10:00 minute Clock

2-3 Sets, For Quality

200m Run

8/ 8 Single KB Staggered Stance RD L

7/7 Kettlebell Windmill

:30 Pause Goblet Squat Ankle Mobility

20 Plate Taps

10 Plate Jumps

Barbell Primer

5 x EMOM

1 Muscle Clean

1 High Hang Power Clean

1 Push Jerk

1 Power Clean

1 Push Jerk

Extra Instructions / Points of Performance

Start @ 40-45% of your 1rm Clean and Jerk and increase load to 50-55%.

Goal: Technique, monitor your bar path, keep bar close to body continuously and allow your priority to be placed on technique.

Abbate (Time)

For time:

Run 1 mile

155-lb. clean and jerks, 21 reps

Run 800 meters

155-lb. clean and jerks, 21 reps

Run 1 mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here
Goal : 22:00-30:00 minutes

Time Cap : 35:00 minutes

Primary Objective : Complete best overall time

Secondary Objective : Complete the Clean and Jerks un under 2:00 minutes / set

Stimulus: Lactate Threshold / Barbell Cycling and Conditioning

Beginner :

800m run

C&J @ 75/55lb

400m run


800m run

Fitness :


Performance/ Elite:

As Written


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

6 Sets, For Quality:

9 Dual Dumbbell Gorilla Rows , moderate load

7 Deficit Push Ups , tempo 3 seconds per rep

5 Ghd Back Extensions

Purely for quality and muscular development, treat this time to target mid back on rows, targeting deeper range on the push ups

Bike Erg

Warm Up

3 Rounds,

50 seconds easy

40 seconds moderate

30 seconds fast


2 Sets:

7 x 1000m

Rest 1:00 minute between 1000s

Rest 3:00 minutes between sets

Primary Objective: Fastest average split time across each set of 7×1000

Secondary Objective: Second set of 7x1000m faster than the first

Stimulus: Maximum Aerobic Power / Lactate Threshold


Clean and Jerk Complex

Every 2:00 minutes, 5 Sets, Complete the following:

1 Clean and Jerk

Rest: 10-12 seconds

1 Clean and Jerk

Sets 1-3: 80%

Set 4: 82%

Set 5: 84%

Percentages are based on your 1rm Clean and Jerk.

Maintain an engaged core and an upright chest throughout the front squat. Because during this phase of the lift we can bleed energy or work twice as hard as you need and in turn deplete our energy for our jerk


16 minutes EMOM, alternating each minute:

Minute 1: 4-5 Rope Climbs, 15ft

Minute 2: Rest

Minute 3: 3-4 Weighted Rope Climbs, 15ft

Minute 4-5: Rest

Load : 20/14lb Vest

Primary Objective : Vest Rope Climbs, Technical Difficulty, rope climbing technique becomes even more critical with added weight. Coordinating your movements, gripping the rope securely, and efficiently ascending become more challenging when you are pulling extra weight. Proper technique and body positioning become crucial for effectively utilizing your strength and conserving energy during the climb.

Secondary Objective : Sustaining consistent reps throughout the entire EMOM.