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

Monday “Hybrid Cycle” (Week 1)

Miramar Beach Strength and Conditioning – Crossfit


1:00/1:00 minute Banded Front Rack Stretch

:45/45 Second World’s Greatest Stretch

1:00 minute Deep Squat + Thoracic Rotations

Specific Warm-up:

2 Sets, For Quality:

90 Second Machine of Choice (Building pace)

100ft Dual Kettlebell Front Rack Carry, Light Load

5/5 Single Arm Kettlebell Front Squats, Light Load

20 Banded Pull Aparts


Front Squat

Every 2:30 x4 Sets

Set 1: 10 Reps @ 60%

Set 2: 10 Reps @ 60%

Set 3: 10 Reps @ 65%

Set 4: 10 Reps @ 70%

% on your 1rm Front Squat.

Focus on smooth, unbroken sets. Maintaining a good/strong breathing rhythm. As best as possible, fight to keep your elbows high and your upper back strong through all the sets.

Metcon (AMRAP – Reps)

3 Sets, Max Reps

1:00 Max Calorie Row

:30 Rest

1:00 Max Distance Sandbag Carry OR Dual KB Front Rack Carry

:30 Rest

1:00 Max Calorie Echo Bike

:30 Rest

1:00 Max V-Ups


Score: Total Cals/ Sit Ups

Focus : We really should be pushing the effort level here on the movements today, especially the machines. This will force us to be under some fatigue and labored breathing going into the midline work which will create a greater effect on bracing mechanics and learning to control your breath.
Primary Objective : Complete 20/16 Calories on Row and 20/14 Calories on the Bike

Secondary Objective : Remain unbroken for the entire minute on the carry, while completing 20+ reps on V-Ups

Stimulus : Aerobic Capacity (V02 Max) / Midline Conditioning


Farmers Carry 35/ 26lb

Ab Mat Sit Ups

Fitness :

Dual Kettlebell 35/ 26lb

Tuck Ups

Performance :

As Written

SandBag 150/100


Elite :

200# Sandbag

KB 70/53

GHD Sit Ups



1:00/1:00 Couch Stretch

1:00/1:00 Wall Figure 4 Stretc h

1:00/1:00 Scorpion Stretch

1:00/1:00 Pigeon Stretch

Optional Accessories

3 Sets, For Quality:

10 Goblet Cyclist Squats , Light Load

200ft (60m) Reverse Sled Drag, Moderate Load

15/15 Terminal Knee Extensions

45 Second Plate Hip Thrust Hold @45/35lb

Rest as needed between sets

In these accessories today, we want to work on strengthening the tendons, ligaments and stabilizing muscles and are focusing on connecting your nervous system with each muscle fiber in your body. Remember to always start on the weaker side during the single limb movements


Clean and Jerk Complex

Part A)

Every 90 seconds, 6 Sets, Complete the following:

1 Tempo Clean Pull

1 Hang Power Clean (Above Knee)

1 High Hang Clean

1 Push Press

1 Tall Jerk

Once you have completed Part A, please move on to Part B:

Part B)

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

1 Hang Clean (Above Knee)

Rest 10 seconds

1 Clean + 2 Split Jerks

Starting @ 70% of your 1rm Clean and Jerk and increasing the load each set. Reminder, these reps are Squat Cleans

Primary Objective: Aim to finish @80-85% of your 1rm Clean and Jerk

Secondary Objective: Speed in transitioning down and under the barbell with fast elbows

With this piece today we want to focus on moving with speed in the clean after the extension and also keeping the bar close to the body. In the Jerk balance we want to attack the bar with 3 simultaneous movements. Number 1, setting the elbows in the front rack position. Number 2, moving the front foot forward aggressively. Number 3, punching the head through your arms with speed as you lock out your elbows.


For Quality:

9/8 Ring Muscle-Ups + 2/1 Ring Dip

Rest 1:00 minute

8/7 Ring Muscle-Ups + 3/2 Ring Dips

Rest 1:00 minute

7/6 Ring Muscle-Ups + 4/3 Ring Dips

Rest 1:00 minute

6/5 Ring Muscle-Ups + 5/4 Ring Dips

Rest 1:00 minute

5/4 Ring Muscle-Ups + 6/5 Ring Dips

Rest 1:00 minute

4/3 Ring Muscle-Ups + 7/6 Ring Dips

Rest 1:00 minute

3/2 Ring Muscle-Ups + 8/7 Ring Dips

Rest 1:00 minute

2/1 Ring Muscle-Up + 9/8 Ring Dips

Stimulus: Muscle-Up Capacity / Stability and Coordination


30 minute Alt EMOM

Minute 1: 75 Double Unders

Minute 2: 50ftDual DB Front Rack Walking Lunge, 70/50lb

Minute 3: 15/12 Calorie SkiErg

Minute 4: Max Deficit Kipping Handstand Push-Ups, 6/3″

Minute 5: Rest

Score: Total Deficit Handstand Push-Ups

Primary Objective: Deficit Handstand Push-Ups

Secondary Objective: Complete Minute 1-3 within the minute

This is more about movement quality and volume work over anything. Use each minute to dial in technique and efficiency and work on improving your movement capacity. Understand that Minute 1 & Minute 3 will take up most of the minute, but that adds to the challenge when we get to the Deficit Kipping Handstand Push-Ups. Challenge yourself to start right on the minute, always opening with as big a set as possible. This is a good opportunity for you, if you’re working on developing this movement to really challenge your strength under fatigue.

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