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

Monday “Power Cycle” (Week 6)

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:

6 minute EMOM:

Minute 1: 45 Machine(Easy pace)

Minute 2 : 20/20Copenhagen Hold

Minute 3: 10 Dual DB Arnold Press, Moderate Load

then move into barbell primer


1 Set

-3 Dip and Shrug

-3 Dip Shrug High Pull

-3 Muscle Clean

-3 Tall Power Cleans 2’’-4’’-6’’

-3 Tall Squat Cleans

1 Set

3 Tall Jerk

3 Jerk Balance

3 Press in Split

3 Jerk Recovery

3 Split Jerk

3 Jerk Recovery

3 Position Clean

2 Sets

3 Position Power Clean + Split Jerk


Clean and Jerk

Every :90 x6 Sets:

1 Deadlift +

1 Clean +

1 Hang Clean +

1 Jerk

Starting @ 80% of your 1rm Clean and Jerk and increasing each set after

Points of Performance:

*Squat Clean. A friendly note, we will specify if we want you to perform power clean.

Metcon (Time)

4 Rounds

21 Box Jumps

15 Handstand Push-Ups

9 Power Cleans

Time Domain : 10:00-12:00

Time Cap : 15:00

Primary Objective : Unbroken Power Cleans

Secondary Objective : Overall Time

21 Step-Ups, 24/20’’

15 Push Press

9 Power Cleans, 95/65lb


15 Box Jumps, 24/20″

12 Kipping Handstand Push-Ups

9 Power Cleans, 115/75lb


21 Box Jumps, 24/20″

15 Kipping Handstand Push-Ups

9 Power Cleans, 135/95lb.

Elite :

21 Box Jumps, 24/20″

15 Strict Handstand Push-Ups

9 Power Cleans, 155/105lb

The main focus for this workout is to not over think any one aspect and just go. We want to challenge you guys on doing the Power Cleans unbroken each round. Then work to a pace on the Box Jumps & Handstand Push-Ups that allows you to keep moving.


Extra work


1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

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

1:00/1:00 Single Leg Forward Fol d

1:00 Childs Pose

Optional Accessories

4 Sets, For Quality

5/5 Single Arm Dumbbell Bench Rows, Heavy Load

10/10 Single Arm Dumbbell Preacher Curls

10 Prone Y Raises

Rest as needed between sets


Every 2:15 minutes, 6 Sets, Complete the Following:

3 Front Squats


5 Bench Presses

Starting @ 75% of each movement and increasing loads each set.

Percentages are based on your 1rm Front Squat and Bench Press

*You will need two barbells to complete this optimally

Gymnastics Conditioning

Ring Muscle Ups / Rope Climb

5 minute EMOM

1-3 Strict Ring Muscle-Ups

Rest 3:00 minutes

Every 75 seconds, 4 Sets:

7-10 Ring Muscle Ups

Rest 3:00 minutes

5 minute EMOM

2/1 Weighted Rope Climb, 15ft, 20/14lb

Rest 3:00 minutes

Every 75 seconds, 4 Sets:

1-3 Legless Rope Climbs

Go for the best possible strategy to get the work done in the set time frame.

You can also adjust the order of which you do each piece, if you have a movement you want to do first then do so. We want to see you build confidence and accumulate successful reps.

Rowing Conditioning


Warm up:


Damper set to 1 Begin at a S/M of 16 for the first minute. Holding 16 for every stroke. Every minute after, go up one beat in the stroke rate…17, 18, 19 etc. At the 5 minute mark, go up one beat in stroke rate every 30 seconds. In the final 30 seconds, your stroke rate will be a 30.

(Rest 3:00 minutes)


Every 3:00 x4 Sets

Row: 700/650m

Rest 3:00 minutes

Every 2:00 x 5 Sets

Row: 400/370m

Rest 3:00

Every 1:00 x6 Sets

Row: 250/220m

Goal/Score: Average time for each distance. We want you to sustain your best average time for each piece.

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