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

Monday “Transition/ Testing Week “

Miramar Beach Strength and Conditioning – Crossfit


15:00 minute Cap

1-3 Sets For Quality

1:00 Cardio Choice

10 Alternating Cossack Squats

8 Inchworm Push-Ups

:10 second Ring Support Hold + :10 second Bottom of Ring Dip Hold

6 Tall Muscle Cleans

6 Front Squats

Strength (Weight)

10:00 running clock

Front Rack Reverse Lunges

Work up to a Heavy Set of 10/10

*From the Floor
Extra Instructions / Points of Performance

You must clean the barbell to the front rack position. Keep the chest tall and then step with the right leg back and step back feet together, then step back with the left leg back and bring the feet back together. Focus to flex the belly and pull the leg back up to the start position in order to use more of the glutes and hamstrings in this exercise. We can scale to a dumbbell walking lunge, or goblet walking lunge.

Elizabeth (Time)


Clean, 135# / 95#

Ring Dips
Time Domain : 5:00-8:00 minutes

Time Cap : 12:00 minutes

Extra Instructions / Points of Performance

Today, we are tackling the classic Benchmark workout Elizabeth. The combo of Squat Cleans and Ring Dips was done last year at the Games with added volume and complexity, but when you break it down and come back to the basics this one is fast and dirty. The goal today should be to start each squat clean set with some tng reps and then move to quick singles in order to catch your breath. Once we are on the rings, we are looking to complete each round of Ring Dips in 3 Sets or less.

Primary Objective : Achieve best overall time

Secondary Objective : Start off first set with 5+ Tng Squat Clean Reps

CrossFit Benchmark Test / Glycolytic Couplet


Hang Power Cleans

Front Squats

Elevated Ring Push-Ups OR Elevated Push Ups

Load: 45/35lb


Load: 95/65

Ring Push Ups Or DB Push Ups


As Written


Load: 155/105

Strict Ring Dips


Recovery / Mobility

2:00 minute Weighted Assisted Straddle Stretch

2:00 minute Saddle Pose

1:00 / 1:00 minute Pigeon Pose

1:00 minute Extended Reverse Plank Bridge

Optional Accessories

5 Sets, For Quality:

10 Lu Raises, Light Load

10 GHD Hip Extensions + 10 second Sorenson Hold

10 Behind the Neck Dumbbell Tricep Extension , heavy

Rest as needed between sets

Athletes choice on loads.

Main focus is correct form and going through the full range of motion for each movement.



8:00 minute EMOM, Alternate each minute:

Minute 1: 16/14 Calorie Row

Minute 2: 14/11 Calorie Ski

Rest 2:00 minutes

8:00 minute EMOM, Alternate each minute:

Minute 1: 18/15 Calorie Row

Minute 2: 15/12 Calorie Ski

Rest 2:00 minutes

8:00 minute EMOM, Alternate each minute:

Minute 1: 20/16 Calorie Row

Minute 2: 16/13 Calorie Ski

Rest 4:00 minutes

Every 2:00 minutes, until failure:

22/17 Calorie Row

17/14 Calorie Ski

Goal: 2+ Rounds

Primary Objective: Complete the EMOM segments

Secondary Objective: Complete 2+ Rounds on every 2:00 minutes until failure


Power Clean

5 Reps @ 60%

5 Reps @ 65%

5 Reps @ 70%

3 Reps @ 75%

3 Reps @ 80%

Rest as needed


Front Squat

1 x 3 Pause Front Squats + 3 Front Squats @70%

2 x 2 Pause Front Squats + 2 Front Squats @ 75%

3 x 1 Pause Front Squat + 1 Front Squat @ 80-85%

Percentage is based on your 1rm Front Squat

Rest 2:00-3:00 minutes between sets

During the pause reps, remember to hold the bottom position for a solid 2 seconds with each repetition. Today’s key focus is on maintaining a strong Front Rack position and staying actively engaged at the bottom of the Squat. Avoid simply bottoming out; instead, concentrate on staying in control throughout the movement. The pause will help you build stability and reinforce proper form, enhancing your overall performance.

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