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

Monday “Hybrid Cycle” (Week 3)

Miramar Beach Strength and Conditioning – Crossfit


To be done on a 10:00 Clock

:30/:30 minute Overhead Box Opener

:30/:30 minute Diagonal Stretch

10/10 Shin Box Rotations

Once you have completed the above Mobility work, please move into the below General Warm Up:

6 minutes, For Quality:

5/5 Single Kettlebell RDLs, Light Load

5/5 Kettlebell Windmills

5/5 Single Arm Overhead Squa

Barbell Primer

(with PVC Pipe)

2 Sets

3 Dip and Shrug

3 Dip + Shrug + High Pull

3 Muscle Snatch

3 Snatch Grip Push Press

3 Overhead Squat

3 Drop Snatch

3 Snatch Balance

(With Barbell)

2 Sets For Absolute Quality

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Behind the Neck Snatch Balance

3 Hang Power Snatch or 3 Hang Squat

3 Overhead Squats


EMOM x 5

2 Reps @ 70-75%


EMOM x 4

2 Reps @ 75-80%


EMOM x 3

1 Rep @ 85%+

Extra Instructions

We do not want any tng sets today on the Snatch. The goal with this is to find a quality set-up position on each and every lift and allow for just a brief 3-5 seconds between each lift on the doubles. When we get to the singles, we want to keep that speed through extension and focus on pressing the ground away. We can stay at 85% across or increase loads on each set if you are feeling up to hit and ready to hit close to 90% today.

Back Squat

Strength Superset

Alt E2MOM x 6

Station 1:

Back Squat

3 Reps

Rest 20 seconds

2 Reps

Rest 20 seconds

1 Rep

Load: 75%+ across

Station 2:

Dual Kettlebell Clean and Jerk

5 Reps (unbroken)

Rest 30 seconds

5 Reps (unbroken)

Load: Choice

Extra Instructions

Strength is definitely the focus today and we are going to be working our way through a good strong superset here. The goal with the Back Squat is to start at 75% and increase to around 85% of 1RM for the day. On the Dual Kettlebell Clean and Jerks keep the weights. As always, Dual Kettlebell Clean and Jerk is assumed from the hang.



1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories

4 Sets, For Quality

6/6 Front Rack Reverse Lunges

10 Ring Hamstring Curls

15 Weighted GHD Hip Extensions

Rowing Conditioning

Row Conditioning

10 Rounds

300m Row

Rest 1:00 minute between rounds

Rest 3:00 minutes

10 Rounds


Rest 1:00 minute between rounds

Primary Objective: First interval of each set should be at 2k pace and the goal is to descend from 1-10 on each set or 10 rounds

Secondary Objective: Lower average pace per 300 on second set than first set

Stimulus: Aerobic Capacity / 1k-2k development


10 minute AMRAP:

Buy In:

50/40 Cal Rogue Echo

In remaining time:

15 GHD Sit Ups

10 Deadlifts @ 225/155lb

5 Bar Facing Burpees

Primary Objective: 3.5+ Rounds of the triplet

Secondary Objective: Complete the Echo in less than 2:45-2:50 minutes


Handstand Push Ups / Handstand Walk

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

8 Parallette Handstand Push Ups, 9/6”

*50ft Handstand Walk

*add 25ft to the Handstand Walk each new set. You will finish on 150ft of Handstand Walk

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