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


Miramar Beach Strength and Conditioning – Crossfit



:30/:30 second Couch Stretch

:30/:30 second Scorpion Stretch

:30/:30 Wall Figure 4 Stretch

Med Ball Partner Warm-Up

Complete For Quality

400m Run (both partners run together passing back and forth the medball)

Med Ball Chest Pass x 10/Partner

Med Ball Rotational Partner Toss x 10/Partner x 10/Side

Med Ball Russian Twist Toss x 10/Partner x 10/Side

Plank Alternating Med Ball Taps x 20/Partner

Metcon (AMRAP – Reps)

5 Sets x 4:00 AMRAP

1:00 Max Partner Med Ball Sit-Ups 20/14lb

400m Run w/ Med Ball

-In the Remaining Time Max Rope Climbs 15ft

*1:00 rest between sets

Score = Total Reps of Sit-Ups and Rope Climbs

Rope Climbs = 4 Medball Sit-Up Reps

Extra Instructions

This workout will start with both athletes sitting across from one another and doing a sit-up with a med ball and passing back and forth. Every rep counts, but only one athlete will be holding the ball on any given rep. The ball must be passed every rep so that the weighted reps are alternating. Athletes will remember their total reps at the minute, then run out the door with the medball for 400 meters, once they enter the gym again they will work to accumulate as many rope climbs in the remaining time as possible.

Primary Objective : Complete 20+ Med Ball Sit-Up Reps and 4+ Rope Climbs each set

Secondary Objective : Complete the 400m Run in under 2:00 minutes

Stimulus : Midline Conditioning / Aerobic Stamina

1:00 Max Synchro Abmat Sit-Ups

400m Run Together

-In the Remaining Time Max Rope Pull to Stands


Rope Climb: 10′


As Written


1:00 Synchro GHD Sit-Ups

400m Run w/ 45/25lb, Weight Plate

-In the Remaining Time Max Legless Rope Climbs


:30/:30 second Elevated Calf Stretch

1:00 minute Updog + Down Dog

1:00 minute Seated Chest Stretch

1:00/1:00 minute Pigeon Pose

Optional Accessories

4 Sets, For Quality:

10 Eccentric Single Leg Squat to Box

15 Ghd Hip Extensions

20 Alternating Bicep Curls


5K Run: Test


Power Clean

Part A.

Every 90 seconds, 5 Sets, complete the following:

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:

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


On a 15:00 minute Clock establish a new

1RM Bench Press + 1RM Weighted Strict Pull-Up


3 Rounds, For Time:

800m Run

25 Ghd Sit Ups

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

5 Rope Climbs

Time Cap: 24 minutes

Accessory Work

4 Sets, For Quality:

200ft Farmers Carry, heavy load

12-15 Seated Dumbbell Lateral Raise , light load

12/12 Single Leg KAS Hip Lift

12-15 Lumbar Roll to Pike

Allow quality time to focus on good movements here. Our target or our goal is to mingate injury and develop further joint stability.

Farmers Carry:

Select a load that will allow you to perform 100ft unbroken each time.

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