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

Monday “Swole Cycle” Week 9


With sincere regret, we must inform you that supervised childcare will be unavailable Monday the 9th. We appreciate your understanding as we strive to enhance our services. Your commitment means the world to us. Thank you for being part of our exceptional CrossFit community.

Miramar Beach Strength and Conditioning – Crossfit


2 Sets, For Quality: 8:00 Cap

20/20 Lateral Banded Monster Walk Steps

10 Banded Air Squats

5/5 Banded Glute Bridge Marches

5 Barbell Kang Squats, 45/35lb (20/15kg)

8 Strict Knees to Chest

Back Squat

Take 10 minutes to Establish

20RM Back Squat

Extra Instructions / Points of Performance

Today is the final 20 Rep Back Squat, finally! This has been a big build and a long one. We totally understand that. I guarantee that you are ready to pack on at least 10 more pounds by the last time you hit the 20 rep. A note about this Back Squat. Many called this a breathing 20 rep Back Squat because of how it feels and what we need to do to truly hit this right. One you hit rep 12, the real challenge starts. Each rep thereafter will feel like you are really challenged. The final 8 reps might need an extra breath and brace at the top of each rep. For some the 20 rep Back Squat may take 2:00 minutes by itself. I would suggest working up to your working weight just hitting doubles or singles in order to minimize total volume here today and then give yourself a good amount of time after the 20 rep to decompress.

Metcon (AMRAP – Rounds and Reps)

21:00 AMRAP

14 Toe to Bar

14 Box Jumps 24/20”

14 Wall Balls 20/14lb, 9/6kg

42 Double Unders

Goal: 7 Rounds (3:00 minutes per round)

Primary Objective: Unbroken Sets of Wall Balls

Secondary Objective: Complete each set in under 3:00 minutes per set

Stimulus: Muscular Endurance / Stamina


14 Hanging Strict Knee Raises

14 Box Step-Ups 24/20’’

14 Wall Balls 14/10lb, (6/4kg)

63 Single Unders


14 Knee to Elbows

14 Box Jumps 24/20’’

14 Wall Balls 20/14lb, (9/6kg)

21 Double Unders


As Written


14 Toe to Bar

14 Box Jumps 30/24’’

14 Wall Balls 30/20lb, (14/9kg)

42 Unbroken Double Unders


1:00/1:00 Couch Stretch

1:00/1:00 Wall Figure 4 Stretc h

1:00/1:00 Scorpion Stretch

1:00/1:00 Pigeon Stretch

Optional Accessories

Part A)

3 Sets, For Quality

10 Weighted Ring Rows , For Load

5/5 Hanging Straight Leg Around the Worlds from Rings

Rest no more than 2:00 b/s

Part B)

3 Sets, For Quality

10/10 Single Arm Dumbbell Row, heavy

15 V-Ups

Rest no more than 2:00 b/s

Rowing Conditioning

10 Sets, For Intervals

250/200m Ski Erg

Rest 1:00 minute

250/200m Row

Rest 1:00 minute

Primary Objective: Holding 2k Pace for both the Ski and the Row

Secondary Objective: Fastest Average time across all intervals

Stimulus: V02 Max / Aerobic Capacity

RPE: 8/10

If you are feeling good in set 7, you can ramp up the pace and hit the last 3 intervals on each machine at descending paces to work on a good finishing kick.

Barbell Conditioning

Every 3:00 minutes, 3 Sets

Set 1: 15 Clean and Jerk @ 135/95lb, (61/43kg)

Set 2: 15 Clean and Jerk @ 185/125lb, (84/57kg)

Set 3: Max Clean and Jerks @ 225/155lb, (102/70kg)

Clean and Jerks can be power or squat

The goal is to complete the first 2 sets in 1:30-2:00 minutes, then allow yourself to hit single across on the Clean and Jerk @ 225/155lb, (102/70kg) for 3:00 minutes with the goal of completing 10+ Reps in the 3:00 minutes

Primary Objective: Complete all reps in the time frame and 10+ reps in Set 3

Secondary Objective: Complete Sets 1 and 2 in under 2:00 minutes

Stimulus: Barbell Conditioning / Battery Work


Muscle Ups

Every 2:00 minutes, 5 Sets, Complete the following:

6/4 Bar Muscle Ups

6/4 Ring Muscle Ups

6/4 Ring Dips, strict or kipping

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