Miramar Beach Strength and Conditioning – Crossfit


10:00 minute Cap

2 Sets, For Quality

400m Run

10 Alternating Down Dog Toe Touches

8/8 Reverse Lunges

:20/:20 second Single Leg Glute Bridge Hold

Metcon (Time)


400m run

60 Box Step Ups 24”/20”

60 Pushups

400m run

60 Pushups

60 Box Step Ups 24”/20”

400m run

Time Domain : 12:00-16:00 minutes

Time Cap : 20:00

Primary Objective : Complete the Push-Ups in 4:00 minutes or less

Secondary Objective : Maintain faster than 5k pace on the runs

Stimulus : Muscular Endurance + Aerobic Capacity

While you do the workout, make sure to grab a picture or video before/after/during and use the hashtags – #getfitsavekids #riseup

200m Run

Band Assisted Push-Ups


300m Run

Performance/ Elite:

As Written


Core / Strength Accessory Finisher

5 Sets, For Quality

10/10 Tall Kneeling Banded Paloff Press

10 Glute Bridge Dumbbell Pull-Overs

10/10 Single Arm Renegade Row on Elevation

Extra Instructions

The goal today with these accessories is to work on some upper body / core support work that really targets our entire midline and intrinsic stabilizers. The focus is on tight positions and smooth slow movement.


2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Pigeon


Power Clean

Part A.

Every 90s x 5 Sets

1 Floating Power Clean

1 Hang Power Clean

Rest: 10 seconds

1 Power Clean

Starting @ 55% of your 1rm Power Clean and increasing load each set. Goal is to finish above 75%. Your attention should be on the barbell turn over and at those percentages your final power clean should be snappy and strong.

*Floating Power Clean: You will start with a deadlift, then set yourself with a controlled descent to mid shin, pause momentarily then perform a Power Clean from that position. The barbell doesn’t not contact the floor, hence the name floating.

Once you have completed Part A, please move on to Part B:

Part B.

Power Clean

In a 12-15 minute window:

Build up to a 5rm Max

Touch and Go for the day.

Starting @ 70 % of your 1rm Power Clean and increasing load each set

Front Squat & Split Jerk

2 x 3 Front Squats + 2 Split Jerks @ 70%

2 x 2 Front Squats + 2 Split Jerks @ 75%

3 x 1 Front Squat + 1 Split Jerk @ 80%

Rest as needed between sets

Percentage is based on your 1rm Split Jerk

This complex is more about Clean and Jerk development over anything. Taking the Clean out of the equation and focusing solely on the Front Squat and Split Jerk. Use this opportunity to really prioritize maintaining a strong Torso/Elbow Position and being explosive in your Split Jerk. For most, the time from the Clean to the Jerk is the hardest, so really work to dial this in today and be aggressive with your reps.



12 minute EMOM

Minute 1-4: 5 reps @ 65%

Minute 5-8: 4 reps @ 70%

Minute 9-12: 3 reps @ 75%

Percentage is based on your 1rm Deadlift

The focus today isn’t so much the loading. It is about moving the load with speed. Be sure to not confuse proper technique and simply bouncing the barbell into the floor when looking for speed reps. Work to keep your arms long and engaged but keeping the tension and power coming from your legs. This is going to be great preparation heading into our upcoming cycle.


3 Rounds, For Time:

800m Run

25 Ghd Sit Ups

15 Deadlifts, 225/155 lb (102/70 kg)

10 Deep Deficit Parallette Handstand Push Ups, 9/4.5”

Time Cap: 24 minutes

You will find that the run should take the longest amount of time compared to the other movements. So knowing this, push the run if possible or that the very least know that a slow run vs a fast run can almost vary over a minute.

Primary Objective: Execute the deadlifts and handstand push ups portion, create a plan that will allow you to hold strategy for at least the first two sets.

Secondary Objective:

Complete the run in: sub 3:30-4:00 minutes each time

Core / Accessory Work (Checkmark)

5 Sets, For Quality

10/10 Tall Kneeling Banded Paloff Press

10 Glute Bridge Dumbbell Pull-Overs

10/10 Single Arm Renegade Row on Elevation

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