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

Monday “Hybrid Cycle” (Week 5)

Miramar Beach Strength and Conditioning – Crossfit


12:00 Cap

2 Sets, for Quality

9/7 Calorie Echo Bike

10 Alternating Cossack Squats

20 Bear Plank Shoulder Taps

20 second Extended Reverse Plank Bridge Hold

10 Alternating Dead-Bugs

10/10 Quadruped Thoracic Rotations

10 Alternating Bird-Dogs

Back Squat

E3MOM x 5 Sets (15:00)

4 Reps

@80% of your 1rm Back Squat

Extra Instructions:

This may help, think more about driving through your heels. As you ascend from the squat, push through your heels while maintaining balance. This helps engage your glutes and hamstrings, promoting proper biomechanics and generating power.

Metcon (AMRAP – Rounds and Reps)


4:00 ON/ 2:00 REST


1k/0.8k Echo Bike

*In remaining time, AMRAP

6 Burpee to Bar

9 Toe to Bar

12 Wall Balls 20/14lb

Score: Total Rounds/ Reps
Focus today is aerobic capacity and muscular endurance, specifically targeting midline conditioning.

Primary Objective : Complete 2+ Rounds of the triplet within each set

Secondary Objectiv e: Complete the Bike in 1:45 or less

Stimulus: V02 Max / Muscular Endurance / Midline


0.8/0.6k Bke


Strict Knee Raises

Wall Balls 14/10


0.8/0.6k Bke

Burpee to bar

Knees to elbows

Wall Balls 20/14


As Written


Wall Ball 30/20


1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

Optional Accessories

4-5 Sets, For load

8/8 Dual KB Front Rack Bulgarian Split Squats

5-7 Weighted Strict Pull-Ups

Rowing Conditioning

3 Sets

5 Rounds (2000m Straight)

250m @ 2k Pace

150m @ 5k +7sec/500m

Rest 3:00 minutes between sets

Primary Objective: the 250m @ 2k Pace

Secondary Objective: Holding the “Recovery” Paces within the undulating 2k

Stimulus: Threshold Capacity / 5k Row Development


Squat Snatch

Part A.

4 Sets:

1 Power Snatch

1 Snatch Balance

1 Overhead Squat

Starting @ 40% of your 1rm Snatch and each round increasing load.

Rest no more than 90 seconds between sets

Goal : Speed and focus on feet movement

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

Part B.


1 x 3 @ 70%

1 x 2 @ 75%

2 x 2 @ 80%

2 x 2 @ 85%

1 x 1 @ 87%

Rest as needed between sets

Percentages are based on your 1rm Squat Snatch.

Main focus is the final 3 sets.


Beginning on a 4-minute clock, complete as many reps as possible of:

25 GHD Sit-Ups

50 Double-Unders

15/13 Muscle Ups

If completed before 4 minutes, continue until 8 minutes:

25 GHD Sit-Ups

50 Double-Unders

13/11 Muscle Ups

If completed before 8 minutes, continue until 12 minutes:

25 GHD Sit-Ups

50 Double-Unders

11/9 Muscle Ups

If completed before 12 minutes, continue until 16 minutes:

25 GHD Sit-Ups

50 Double-Unders

9/7 Muscle Ups

If completed before 16 minutes, continue until 20 minutes:

25 GHD Sit-Ups

50 Double-Unders

7/5 Muscle Ups

Stop at 20 minutes, if you do not complete within the time cap your score is total reps (430/420 reps).

Score: Time to complete the entire workout or the total reps.

Primary Objective : Complete within the time cap

Secondary Objective : Muscle Ups

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