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

Monday “Swole Cycle” Week 2


Don’t forget!! BRING A FRIEND WEEK is 11 September 2023!!! Please use the sign-up sheet located on the front desk to list all of your friends who are joining us. There is also a QR code you can use to have your friends complete the waiver prior to coming to class. Anyone who joins gets both you AND your friend a referral credit of 40% off one month membership!

Miramar Beach Strength and Conditioning – Crossfit


8:00 Alt EMOM

Minute 1 : 45 Second Machine of Choice (Easy pace)

Minute 2 : 5/5 World’s Greatest Stretch

Minute 3 : 6 Walking Inchworm Push-Ups

Minute 4 : 20 Air Squats + :20 second Hollow Hold


20:00 minute Running Clock

Every 2:00 X 4 Sets

Bench Press

Set 1: 5 Reps @ 75%

Set 2: 5 Reps @ 80%

Set 3: 5 Reps @ 85%

Set 4: 5 Reps @ 85%

Percentage is based on your 3rm Bench Press

Part B)

Take 5:00 to Warm-Up to Weight

Back Squat

1 Set of 20 reps @ 55%

Extra Instructions / Points of Performance

For the Bench Press we are looking at hitting a classic 4×5 rep scheme with the goal of increasing our 3RM we hit last week. Drop the percentage by 5% if you are using your 1RM to dictate the % range for the reps.

For the Back Squat the percentage is based on the 5rm you achieved last week. These reps need to be completed unbroken.

We’re about to embark on a progressive 20 rep Squat Cycle. The first few weeks should feel very manageable however, the difficulty of the sets will increase as we increase the loading throughout the cycle.

Bench Press

Back Squat

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP

2 Back Squats

4 Dumbbell Deficit Push-Up

6 Dual DB Burpee Step-Ups 24/20”

:10 L-Sit *on Dumbbells

* % on the Back Squat should not exceed 80% of 1RM

Extra Instructions:

Primary Objective : Complete Each Movement Unbroken

Secondary Objective : Complete ~4 Rounds

Stimulus : Strength Conditioning / Lower Body + Upper Body Push

RPE: 8/10

The focus for this one is a functional pump session with the goal of maintaining a tight rigid position for all movements today. Global bracing and staying controlled through each movement is the overall focus. Moving fast is not the priority with this one today.


Back Squats @ 80% of 1RM

Elevated Push-Ups

Dual Dumbbell Step-Ups (25/15lb)

:10 Hollow Hold


Back Squats @ 225lb/155lb,

:10 second Tuck L-Sit

DB Burpee Load: 35/25lb


Back Squats @ 315/205lb

:10 L-Sit on DB’s

DB Burpee Load: 50/35lb


Back Squats @ 315/205lb

DB Burpee Load: 70/50lb


Recovery / Mobility Protocol

1:00 minute Elevated Prayer Stretch

1:00/1:00 minute Elevated Pigeon Stretch

1:00 minute Seated Chest Stretch

1:00/1:00 minute Scorpion Stretch

Optional Accessories

4 Sets, For Quality

6/6 Goblet Loaded Box Pistol

6 Slow Tempo Straight Bar Dips (4242 Tempo)

16 V-Ups

Rowing Conditioning

Row Conditioning

3 Sets: For Intervals

2000m @ 10k Pace

Rest 1:30 minutes

1500m @ 10k -2sec/500m

Rest 1:30 minutes

750m @ 2k -5sec/500m

Rest 3:00 minutes

Primary Objective: Complete each segment at the prescribed pace

Secondary Objective: Start at 22-24spm for the 2k and steadily increase the stroke rate until the 750m

Stimulus: 10k Row Development / Lactate Threshold


3 Sets: For Intervals

3/2 Legless Rope Climbs

15/12 Calorie Ski Erg

9/7 Ring Muscle-Ups

Rest 3:00 minutes between sets


Every 2:30 minutes, 6 Sets

Power Clean + Hang Squat Clean + Split Jerk

Rest 20 seconds

Squat Clean + Split Jerk

Starting @ 65% of Clean and Jerk, increase each set to no higher than 82%

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