Miramar Beach Strength and Conditioning – Crossfit


8:00 minutes

2 Sets, For Quality:

:30 second Wall Sit Hold

10 Alternating Bird-Dogs

6/6 Single Arm Ring Rows

:30 second Glute Bridge Hold

:15 second Chin-Up Hold

Metcon (Time)

For Time, Complete with a Partner

4 rounds

200m KB Farmers Carry 70/53lb

4 Rope climbs

20 Alternating Medball Partner Russian Twist Tosses 20/14lb

*Can switch direction of russian twist toss at 10 reps or alternating rounds

Rest 3:00 minutes

1 Round

800m KB Farmers Carry 70/53lb

16 Rope climb

80 Alternating Medball Partner Russian Twist Tosses 20/14lb

Switch direction of russian twist toss every 20 reps

Partners Sit 5ft away from each other.

Time Domain : 30:00-40:00 minutes

Time Cap : 40:00 minutes

Primary Objective : Complete the Farmers Carry in 100m unbroken segments

Secondary Objective : Keep to 4 Rope Climbs a minute as pace for this workout

Stimulus : Partner Workout

Grip / Midline Conditioning

Load: 35/26lb Farmer Carry

Pull To Stands

14/10lb MedBall Toss


Load: 53/35lb Farmer Carry


As Written


Legless Rope Climbs

Syncro Toes to Bar


1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Childs Pose

Optional Accessories

4 Sets, For Quality

10/10 Staggered Stance Barbell Goodmorning

8-10 Strict Alternating Toe to Bar

Rest as needed between exercises


Part A)

Power Snatch

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

1 Snatch Pull

1 Floating Power Snatch

1 Power Snatches

Rest: 15 seconds

2 Power Snatches

This is not touch and go, rest briefly between each snatch.

Sets 1-3: Holding 77-80%

Set 4: 82%

Set 5: 82% +

Snatch Balance: Pausing momentarily with the barbell just above the floor.

Part B)

Behind the Neck Push Press + Snatch Balance

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

3 Behind the Neck Push Press + 1 Snatch Balance

Starting @ 80% of your 1rm Power Snatch and increasing load each set, the goal is to finish above 95%+ of 1rm Power Snatch.

We want no fail reps, keep that as the priority when selecting load jumps.

Barbell Conditioning

2 Minutes On : 1 minutes Off, repeat until the work is complete:

Each Interval begins with a Buy in: 42 Double Unders

Then work your way through the below movements:

21 Squat Snatches 95/65lb (43/30kg)

21 Overhead Squats

15 Power Snatches 135/95lb (61/43kg)

15 Overhead Squats

9 Hang Snatches (power or full) 165/115lb (75/52.5)

9 Overhead Squats

Each working interval will begin with the buy in double unders. Once you complete the double unders begin working through the barbell movements in that order. Once the two minute clock expires, you will then rest for one minute and then start back on the rope and continue from where you left off on the barbell movements.

You can have multiple barbells out for this workout.

On the 4th interval and each interval after extend time frame to 3 minutes On : 1 minutes Off

Cap: 6 Intervals

Goal: Complete sub 4 Intervals

Primary Objective: Barbell Components

Secondary Objective: Complete the 21’s in less than two full intervals.


Bench Press

2 x 2.2.1 @ 80%

2 x 1.1.1 @ 85%+

Percentage is based on your 1rm Bench Press. Make sure your 4th is heavier than your 3rd set.

Rest 20 seconds between clusters

Rest 2:00 minutes between sets


4 Rounds,

400m Run

10 Alt Dumbbell Snatches

3/2 Pegboard Climbs

Rest 3:00

1 Round

1 Mile Run

12 Rope climb

30 Alt DB Hang Clean and Jerks

Loads: 100/70lb

Accessory Work

4 Sets, For Quality

10/10 Staggered Stance Barbell Goodmorning

8-10 Strict Alternating Toe to Bar

Rest as needed between exercises

BikeErg Conditioning (Checkmark)


3:00 minutes Conversational Pace

5 Sets

1:00 High Damper / Low Cadence

1:00 Low Damper / High Cadence


2:00 minutes Conversational Pace

Rest as needed before Main Set

Main Set:

2 Sets, For Watts

20 minutes @ 76-84% FTP, Cadence 75-80 rpm

5:00 minutes Recovery Between Sets

*recovery can be active spinning on the bike or walking rest

Primary Objective: Maintaining prescribed FTP and Cadence

Secondary Objective: Average Watts Across the 3 Sets

Stimulus: Aerobic Base Support / Muscular Stamina

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