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

Monday “Power Cycle” (Week 8)

Miramar Beach Strength and Conditioning – Crossfit


2-3 Sets, For Quality

1:00 Cardio Choice

10/10 Banded External Shoulder Rotations

10/10 Banded Internal Shoulder Rotations

10 Hollow Arch Rolls

6-8 Jumping Pull-Ups

10 Kettlebell Deadlifts

10:00 CAP

Gymnastics Skill Work

Bar Muscle-Up Skills and Drills

-Pick a few here to go over and work through prior to the workout today

Metcon (Time)

Every 15:00 minutes x 2 Sets,

40 V-Ups

30 American Kettlebell Swings

20 Burpees to Bar

10 Bar Muscle-Ups

20 Burpees to Bar

30 American Kettlebell Swings

40 V-Ups

Score : Total Working Time

Primary Objective : Complete each set under 12 minutes.

Secondary Objective : Unbroken American KBS
Rest will be minimal through this workout. Approach it with the mindset of two rounds For Time, this way you can still give a good effort each set but not put yourself in a deficit for the upcoming second set. We’re really curious to see you guys push the back-end movements after the bar muscle-ups, so be sure to pace the first half correctly to have that extra kick at the end.


40 Abmat Sit-Ups

30 Russian Kettlebell Swings 35/18lb

20 Burpees

20 Strict Knee Raises

20 Burpees

30 Russian Kettlebell Swings

40 Abmat Sit-Ups


40 Tuck-Ups

30 American Kettlebell Swings 44/26lb

20 Burpees to Bar

15 Toe to Bar

20 Burpees to Bar

30 American Kettlebell Swings

40 Tuck-Ups


53/35lb KB

As Written


40 GHD Sit-Ups

30 Bar Facing Burpees

20 Deadlifts @185/125lb

5/4 Rope Climbs

20 Deadlifts @185/125lb

30 Bar Facing Burpees

40 GHD Sit-Ups

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:

5/5 Barbell RDL’s Split Stance , Moderate Load

10 Hamstring Curls w/sliders

30/30ft (10/10m) Lateral Sled Drag , Heavy Load

Rest as needed between sets

Weightlifting: Part A

Part A)

Clean and Jerk

Every 2:30 minutes, 5 Sets,

1 Hang Clean + 1 Front Squat

Rest: 10 seconds

1 Clean and Jerk

Starting @ 80% of your 1rm and increasing load each time.

Percentages are based on your 1rm Clean and Jerk.

Why do we perform complexes: This type of training is beneficial for Olympic weightlifters because it allows you to work on technique and improve your ability to perform the various components of the snatch but in this case the clean and jerk movements in a specific sequence. Additionally, complexes can help to improve overall strength and power, as well as cardiovascular endurance. But the benefit we like to challenge you with weightlifting complexes is that they can help to improve mental toughness and focus, as athletes must maintain concentration and technique throughout the entire set.

Weightlifting: Part B

Part B)

10 minute EMOM:

3 Push Press + 2 Push Jerks

Starting @ 65% of your 1rm Push Press and increasing load each set, building to 83-85% of your 1rm push press

*Normally we would consider Push Jerks a weightlifting piece but the focus is on the push press which we look at as a power strength focus.


Gymnastics Skill Work:

15:00 Minute EMOM

Min 1: 3-5 Burpee Bar Pull-Overs

Min 2: 6-9 Ring Muscle-Ups

Min 3: 15 Double Under Crossovers

Rowing Conditioning


Row x 10 minutes, 8 minutes , 6 min, 4 min, 2 min


10 min @ 5k+4,

8min @ 5k+2,

6min @ 5k,

4min @ Faster than 5k,

2min @ Faster than 2k

Rest: Rest 3:00 between pieces.

As a reminder, 5k+4 means the average pace from your 5k result plus 4 seconds, so if you rowed a 2:00 pace for your 5k, then you would row that piece at a 2:04

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