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

Monday “Swole Cycle” Week 4


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


10:00 minutes, For Quality

60s Machine of Choice (Easy pace)

:20/20 Second Side Plank

50ft Bodyweight Walking Lunge

10 Air Squats

:15 second Active Tuck L-Hang

10 Barbell Bradford Presses w/lockout @ 45/35lb

Back Squat

Every 2:00 X 5 Sets

2 Sets x 3 Reps @ 100% of 5RM

2 Sets x 5 Reps @ 90% of 5RM

1 Set x 20 reps @ 65% of 5rm

Extra Instructions / Points of Performance

Percentage is based on the 5rm you achieved when you tested it.

The sets here are a little different than typical with the goal of building to our weight for the 5RM from week 1 of the cycle,hitting 2 x 3 at that weight and then creating a drop set off that percentage into our 20RM Back Squat progression.

Metcon (Time)


Toes to Bar

Thrusters 95/65lb

Bar Facing Burpees

Goal : 8:00-11:00 minutes

Time Cap : 14:00 minutes

Primary Objective : Complete each set of Thrusters in 3 Sets or Less

Secondary Objective : Start each set of Toe to Bar with a big unbroken set

Stimulus : Midline / Muscular Stamina



Strict Knee Raises

Thrusters 45/35lb



Knees to Elbow

Thrusters: 75/55lb

Lateral Burpees over the Bar


As Written


Load: 115/75lb


Recovery / Mobility Protocol

2:00 minute Barbell Adductor Stretch

1:00 minute Updog Pose

1:00 / 1:00 minute Single Leg Forward Fold

1:00 / 1:00 minute Scorpion Stretch

Optional Accessories

4 Sets, For Quality

-Max L-Sit

12 Plank Kettlebell Pull Throughs

-Max Goblet Loaded Wall Sit

Rowing Conditioning

10k Rowing Development

3 Sets:





Rest 60 seconds between intervals

Rest 2:30 minutes between sets


1000’s @ 10k pace

800m @ 5k pace

600m @ 5k-3sec pace

400m @ 5k-5 sec

Maintain control throughout the entire workout, directing your focus to the 1000m and 800m distances. Today’s objective is to engage your aerobic threshold for the purpose of progressing towards a 10k development. With this in mind, redirect your attention to align with this goal.

RPE: 7/10

Stimulus: Aerobic threshold


Clean and Jerk Complex

Part A.

Every 75 seconds, 5 Sets, Complete the following:

1 Squat Clean

1 Front Squat

1 Push Jerk

1 Split Jerk

Starting @ 50% of your 1rm Clean and Jerk and increase load each set, goal to finish above 72-7575% of your 1rm Clean and Jerk

Once you complete Part A, please move on to Part B:

Part B.

Every 2:30 minutes, 5 Sets, Complete the following:

1 Clean and 2 Split Jerks

Begin the next phase with the weight you concluded Part A and increase load each successive set. Aim to reach 85% of your 1-rep max Clean and Jerk


Bench Press

1 x 5 @ 80%

1 x 5 @ 85%

1 x 4 @ 87%

1 x 3 @ 90%

Rest 2:00-3:00 minutes between sets

Percentage is based on your 1rm Bench Press


Weighted Muscle-Up


Load: 14/10 lb

*either ruck or vest

Time Cap: 8 minutes

Rest 1:1

Muscle Up Complex


1 rep consists of:

1 Muscle Up + 1 Ring Dip

Time Cap: 8 minutes

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