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

Monday “Swole Cycle” Week 9

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 (Time)

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


1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch

Optional Accessories

Part A)

A) 3131 Tempo Goblet Squat

3 Sets x 10 Reps

Rest as needed between Sets

Part B)

4 Sets

B1) 10/10 Dual Dumbbell Single Leg Romanian Deadlift

B2) 12/12 Side Lying Dumbbell External Rotations

B3) 15 Banded Face Pulls

Rest 30 seconds between exercises

Rest as needed between sets


Back Squat

1 x 20 reps

Adding 3-5 kg more than what you completed last week. For a guide in percentage you should be around 70% of your 5-rep max Back Squat. We’re getting up to significantly heavy territory here. This is where you start really finding the benefits of the program. Remember, these reps need to be completed unbroken. Please take your time building up to the desired working load. You want to ensure you prepare your body and mind properly for the load you need to complete. Remember also, these reps don’t have to be fast. Break the 20 reps into small chunks doing sets of 3-4 reps at a time then giving yourself a break at the top. It is obviously a lot of time under tension but we find when you subconsciously change the mindset to a set of 3-4 reps over a set of 20 reps it can help you work through the set better and stay more engaged.

Bench Press

1 x 5 @ 75%

1 x 4 @ 80%

1 x 4 @ 85%

1 x 3 @ 90%

Rest 2:00-3:00 minutes between sets

Percentage is based on your 1rm Bench Press

Please ensure you have a spotter nearby for these sets

Strength Conditioning

Every 3:00 minutes, 4 Sets, For Quality:

10 Dumbbell Bench Press, 85/55 lb (42.5/27.5 kg)

3 Weighted Rope Climbs, 12-15 ft or 3 Regular Rope Climbs

*Athletes choice on load for rope climbs

Rowing Conditioning

5:00 minutes Easy @ 5-6 RPE


5 Sets

250m @ 2k Pace

250m @ Steady State Effort 6-7 RPE

Rest 30 seconds between sets

Rest 2:00 minutes

5 Sets

250m @ 2k Pace

250m @ Steady State Effort 6-7 RPE

Rest 30 seconds between sets


5 minutes Easy @ 5-6 RPE

Stimulus: V02 max / Lactate Clearance

RPE: 8/10

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