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

Monday “Power Cycle” (8 Weeks)

Miramar Beach Strength and Conditioning – Crossfit


(Band, BB)

:30 each side

General Warm Up:

Banded Tricep Stretch

Banded Pull apart + Pass Through

Banded Sots Press

Pigeon Stretch

Squat to standing toe touch

Cossack Squat


Specific Warm Up:

5 AMRAP OR 2 Sets

10 Banded Good Mornings

5 Pull up

5 Push Up

10Air Squats

5 Eccentric Chin Ups

(Jump up, and slowly come down)

5 BB Back rack Jumping Squats


Back Squat

Take 10:00

Build to a Heavy 5 rep Back Squat

then complete:

10:00 CAP

Every 3:00 x 3 sets

5 Back Squats @ 80% +

4 Seated Box Jumps to High Box

Percentage for the Back Squat is based off of your heavy 5 reps achieved prior to.


Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP

4 WBWeighted Strict Pull-Ups (20/14)

8 DB Deficit Push-Ups

12 Dual DB Front Squats
Fitness :

Strict Banded Pull-Ups

Band Assisted Push-Ups

KB Goblet Squats 35/26lb

Performance :

DB 35/25

Elite :

Strict C2B, Feet elevated Def. Push Up, 70/50 DBs

Primary Objective : Unbroken on each movement

Secondary Objective : Complete ~6 Rounds +/- 5-10 reps

Stimulus :

Muscular Endurance and Stamina

Move with purpose, but be sure to focus on the full range of motion and control through that range of motion. Strength is the name of the game today and we do so by maximizing time under tension.

Extra work


1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00_ Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fold

1:00 Childs Pose

Optional Accessories

4 Sets

8/8 Birddog Ro w

10-1 2 Hip Bridge Dumbbell Pull-Ove r

10-12 Standing Dumbbell Chest Flys



For Quality:


Broken into:

500m @ 5k+2 pace

200m @ Easy / Recovery

300m @ Sub 5k pace

The main focus for this workout is the 300m straight into the 500m @ 5k+2. We would like to see paces on the 300m to be closer to your 2k time rather than your 5k time. If you don’t know your splits or have a 5k time please base off efforts. The 200m can be easy as you want it to be, just don’t let go of the handle.

Extra Strength

Clean and Jerk

% of 1RM C&J

2 Sets:

1 Squat Clean +

2 Split Jerks @ 75%

2 Sets:

2 Squat Cleans +

1 Split Jerk @ 80%

3 Sets:

1 Squat Clean +

1 Split Jerk @ 82-85%

Rest as needed between sets

Cleans are NOT touch and go.

From sets 1-4 hold the required percentages, for the last 3 sets (sets 5-7) start at 82% and finish with your last set at 85% of your 1rm clean and jerk

Extra Skill Work

4 Sets:

7/5 Ring Muscle Ups

Rest: 45 seconds

4/3 Ring Muscle Ups

Rest: 90 seconds

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