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

Monday “Power Cycle” (Week 2)

Miramar Beach Strength and Conditioning – Crossfit


(Band, BB, Glute Band)

: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

20/20 Lateral BandedSteps

10 Banded Air Squats

5/5 Banded Glute Bridge Marches

10 Hang Power Cleans (45/35)


Back Squat

Take 12:00

Build to a Heavy 4rep Back Squat

then complete:

Every 2:00 minutes for 8:00 minutes

4 Back Squats @ 80% + 4 Overspeed Vertical Jumps

Overspeed Vertical Jumps : Ideally a moderate thick band that can provide a good amount of velocity on each jump

We want the 4 sets of 4 Back Squats + 4 Overspeed Vertical Jumps to be done back to back to allow around 1:30 rest between efforts


Metcon (AMRAP – Reps)


4 Sets

2:00 WORK/ 2:00 REST

16 Alt. Barbell Front Rack Lunge

10 Hang Power Cleans

*In remaining time, accumulate max

Lateral Burpees Over Barbell

Score: Total Collective Burpee Reps
Fitness : 45/35

Performance : 95/65

Elite : 135/ 95

Primary Objective : Burpee Speed. Aiming for 10 reps +

Secondary Objective : Unbroken on barbell each round

Stimulus :

Grip Endurance/ Burpee Speed

Aim to be smooth on the barbell and keep your technique solid. On the Burpees we want you guys to stay low and to focus on speed reps.

Extra work


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

12:00 EMOM, 3 Sets

min 1: 12 Goblet Cyclist Squats

min 2: 10/10 Dual KB Staggered Stance Romanian Deadlifts

min 3: 10 Reverse Nordic s

min 4: 12 Ring Hamstring Curls

Load: Choose Loads that allow for unbroken reps



5k Progression:

7 Sets:

600m @ 5k

Rest 90 seconds between sets

Rest 4:00 minutes

5 Sets:

350m @ 5k-2

Rest 60 seconds between sets

Primary Objective: Holding desired paces

Secondary Objective: Holding between 24-29 SPM

Extra Strength

Clean and Jerk

5 Sets:

X Clean and Jerk

Rest: 30 seconds

X Clean and Jerk

Rest 30 seconds

X Clean and Jerk

Rest 2:00 minutes between sets

Set 1: X= 3 reps @ 70%

Set 2 & 3: X = 2 reps @ 77%

Set 4 & 5: X = 1 rep @ 82% & 84%

Not touch and go

Percentage is based off of your 1 rep max Clean and Jerk.

Goal for this piece is to accumulate 27 solid single reps. The rest between reps should be enough to really emphasize the drive from your legs and ensure you have good technique all the way up to the 82-84% intervals.

Extra Skill Work

Every 2:15 minutes, 8 Sets, Complete the following:

21/17 Cal BikeErg

5 Sandbag Cleans to Shoulder, 150/100lb

50ft Handstand Walk, Obstacle

Goal: 1:40-1:50

Primary Objective: Touch and Go on the sandbag

Secondary Objective: BikeErg

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