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


Miramar Beach Strength and Conditioning – Crossfit


2 Sets, For Quality:

2:00 minutes on Machine of your choice

15/15 Second Single Leg Wall Sit Hold

15/15 Second Single Leg Glute Bridge Hold

5/5 Single Arm Kettlebell Windmills, Moderate Weight

10 Bird Dogs into 10 Dead Bugs

Metcon (Time)

In Pairs, 2 Rounds For Time:

800m Run

400ft Sandbag Carry 150/100lb

40 Deadlifts 225/155lb

400ft Farmers Carry 70/53

40 Box Get-Overs 40”

*SBC can be subbed out for Dual KB Front Rack Carry 70/53lb

*SBC are front carry NOT Shoulder

Time Domain : 25:00-32:00

Time Cap : 35 minutes

Score : Time

The run is done together,

Sandbag to be divided in half,

Deadlifts to be divided in half,

Farmers Carry to be divided in half,

Box Get-Overs to be divided in half

Primary Objective : Finish it before the time cap.

Secondary Objective : Complete Each round in sub 14:00 minutes

Stimulus : Conditioning / Muscular Stamina

400ft Dual KB Front Rack Carry

40 Dual KB Deadlifts

400ft Farmers Carry

40 Alternating Box Step-Ups 24’

LOAD: 35/26lb


KB Load: 53/35lb

Deadlifts @ 185/125lb

40 Box Get Overs @ 30″


As Written


Sandbag Load: 200/150lb

DL: 275/185

Farmer Carry: 100/70

Box Get Over @ 48″


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

8:00 AMRAP, For Quality

:20 Planche Pla nk

:15/:15 Star Plank

:15/:15 Copenhagen Plank

:20 Dual KB Front Rack Wal l Sit


Power Snatch (waves)

3 Sets:

3 reps

2 reps

1 rep

Rest: 40 seconds between intervals

Rest 2:30 minutes between sets

Percentages are based on your 1rm Power Snatch.

Below is a breakdown of how you will increase each set

Set 1:

3 reps @ 80% –

2 reps @ 85% –

1 rep @85%+

Set 2:

3 reps @ 82% –

2 reps @ 87% –

1 rep @ 90%+

Set 3:

3 reps @ 85% –

2 reps @ 90% –

1 rep @ 90% +

These intervals will be challenging today. Take the full 40 seconds rest between intervals to ensure you can hit each rep with intensity, especially in the later sets.

Format is similar to Tuesdays Push Presses.

We don’t mind if you extend the rest periods between sets and intervals. Our primary objective for you is to hit the reps and percentages successfully and secondary would be under a tighter time frame.


Front Squat

Every 3:00 minutes, 4 Sets, Complete the following:

8 reps

Starting @ 70% of your 1rm Front Squat and increasing the load each round. These sets should be challenging. We’re continuing to progress your Front Squats and challenge you with your higher volume sets to improve your 10rm & 1rm.



5 Rounds, For Time:

11 Deadlifts 245/165 lb (110/75 kg)

7 Bench Press 205/140 lb (93/62.5 kg)

3 Rope Climbs, 15ft

Time Cap: 16 minutes

Goal: 12 minutes

Score: Time

Primary Objective: Complete within the time cap

Secondary Objective: Focus on rope climb technique. Particularly, the trapping of the rope with your feet.

RPE: 8/10

Stimulus: Grip management / Upper body pump


For Time:

3 Rounds,

24/20 Cal Row

12 Bar muscle up

Rest 2:00 minutes

3 Rounds,

24/20 Cal Row

12 Dual Dumbbell Shoulder to Overhead 60/40 lb (27.5/18 kg)

Rest 2:00 minutes

3 Rounds,

12 Dumbbell Shoulder to Overhead 60/40 lb (27.5/18 kg)

12 Bar muscle up

Time Cap: 30 minute (including rest period)

Primary Objective: Complete sub 24 min

Secondary Objective: Muscle Up volume is considerably high so manage from the start, break into smaller sets earlier on. I would rather your feedback for this workout be, I should have done larger sets on the muscle ups.

Echo Development (Checkmark)

Every 5:00 minutes, 4 Sets, Complete the following:

21/15 Cal Echo Bike

15 Air Squats

9/7 Cal Echo Bike

Score: Fastest completed set

Each set is an all out sprint. If you want to increase your capacity on machines, you need to accept the leg pump.

Primary Objective: Complete as fast as possible

Secondary Objective: 9/7 calories Echo must average higher RPM than the 21/15 calories

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