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

Monday “Power Cycle” (Week 5)

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


Specific Warm Up:

1:00 minute Cardio Choice

10Cossack squats

8/8 Quadruped Thoracic Rotations

:20 Extended Reverse Plank Bridge

10 BandedPass-throughs

10 Banded Overhead Squats


Part A)

keep the bar close and moving under the bar quickly in the 3rd pull.

2 Sets

3 High Hang Snatch High Pull

3 High Hang Muscle Snatch

3 Overhead Squat

3 Tall Snatch


Part B)

Work on positions + increase loads to start working towards the starting weight for the complex.

2 Sets

1 Hang Power Snatch

1 Snatch Balance

1 Hang Squat Snatch

1 Snatch Balance

1 Overhead Squat



Snatch Complex

Every 2:15 minute x6 Sets

2 Hang Snatches + 1 Overhead Squat

*Starting @ 80% of your 1rm Snatch and increasing load each set after


Metcon (Time)

For Time


Overhead Squat


Time Domain : 5:00-8:00 minutes

Time Cap : 12:00 minutes

Stimulus : Anaerobic / Muscular Stamina

Primary Objective : Complete in fastest overall time

Secondary Objective : Unbroken Overhead Squats

Overhead Squat 45/35lb

Jumping Pull-Ups


Overhead Squat 75/55lb

*12 Pull-Ups Each Round


Overhead Squat 95/65lb


Elite :

Overhead Squat 115/75lb

Chest to Bar Pull-Ups

Focus today is to challenge midlinecontrol and overhead stability under fatigue. The combo of overhead squat with pull-ups is a powerful combo that builds high power output. Goal today is to have this feel like a sprint and keep pace until the very end.

Extra work


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

10/10 Single Arm DBRow

10 Reverse Nordics

10 Wall Anterior Tibialis Raises

20sec Chest to Ring Hold, B ody at 45 degree a ngle


Build to a Heavy 4 rep Back Squat

then complete:

4 Sets

4 Back Squats @80% + 4 Seated Box Jumps @32-34/24-26″”

Percentage for the Back Squat is based off of your heavy 4 reps achieved prior to.

Select Bench height that has you seated at 90 degrees

Gymnastics Conditioning

Part A.

Press to Handstand

Spend 10:00-15:00 minutes accumulating as many quality reps as possible with any of the progressions below

Press to Handstand Box Drill

Press to Handstand Wall Drills

Press to Handstand Plate Drill

Part B.

Every 2:00 x6 Sets

6 Freestanding Handstand Push-Ups

50ft Handstand Walk Ramp Over / Back

Conditioning: After the Main Class

On a 6:00clock complete:

Round 1

50ft HSW

50 Heavy Rope DU

10 Squat Cleans @225/155lb

Round 2


8 Squat Cleans @245/165lb

If completed before 6 minutes, add 4 minutes:


6 Squat Cleans @ 265/180lb

If completed before 10 minutes, add 4 minutes:


4 Squat Cleans @285/195lb

If completed before 14 minutes, add 4 minutes:


2 Squat Cleans @315/215lb

Time Cap : 18 minutes

Rowing Conditioning

Complete the following:

3000m @ 5k+2

Rest: 3:30

2000m @ 5k+1

R: 2:30

1200m @ 5k

Primary Objective : 2000m @ 5k+1

Secondary Objective : 1200m @ 5k

Goal : Hitting longer rowing intervals with common speeds.

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