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

Saturday Partner Day!

Miramar Beach Strength and Conditioning – Crossfit


5:00 minutes, for Quality

:30 second Bike or Row

10 Bootstrap Squats

:30/:30 Samson Lunge Stretch and Hold

10/10 Single Leg Glute Bridges

CHAD (Time)

1,000 Box Step-Ups (20 in)

Wear a Ruck Pack (45/35 lb)

Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.

A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.

Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here


For time:

500 box step-ups

♀ 12-in box ♂ 15-in box


1,000 weighted box step-ups

♀ 20-lb pack, 20-in box

♂ 30-lb pack, 20-in box

Performance/ Elite:

As Written


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

Part A)

Snatch Pulls

4 x 3 @ 90%

Rest as needed

Imagine like you are placing the barbell onto egg shells before resetting and hitting hte next rep.

Part B)

3 Sets

15/15 Side Lying DB External Rotations

15 Banded Face Pulls


Part A:

Squat Snatch

Every 3:00 minutes, 6 Sets, Complete the following:

Set 1: 5 Reps @ 70%

Set 2: 5 Reps @ 70%

Set 3: 4 Reps @ 75%

Set 4: 4 Reps @ 75%

Set 5: 3 Reps @ 80%

Set 6: 3 Reps @ 80%

These reps are not meant to be TnG (unbroken), reset between each rep, no more than 15 seconds between reps.

Once you complete Part A, please move onto Part B.

Part B:

Hang Snatch High Pulls

3 x 5 Reps @ 75% of your 1rm Squat Snatch


Part A)

Tempo Deadlift

3 x 10

Rest 3:00 minutes between sets

Starting @ 55% of your 1rm and increasing the load each set.

The prescribed tempo for these reps today is 3 Seconds Up, No Pause at the top, 3 Seconds Down, No Rest at the bottom before transitioning into the consecutive rep

Part B1)

Push Press

Set 1: 6 Reps @ 85%

Set 2: 6 Reps @ 90%

Set 3: 6 Reps @ 90%

Set 4: 5 Reps @ 100%

Set 5: 5 Reps @ 100%

Set 6: 5 Reps @ Heavy for the Day

Rest as needed between sets

Percentages are off your 6-rep max Push Press you obtained last week. We want you to build up to a heavy set of 5 reps for the day ensuring you maintain the prescribed tempo

If you’re new to the program and do not have a 6-rep max we would like for you to establish one today using the same prescribed tempo.

The tempo of these reps is Xplode up, 1 Second Pause, 3 Second Lower, 2 Second Pause at the Front Rack position. You must maintain this tempo for all 6 reps.

Part B2)

Weighted Strict Pull-Ups

6 x 6

Rest as needed between sets

Holding a challenging load for all sets

Remember, to maintain good form through these reps and don’t use any momentum for assistance. We want these reps as controlled and as clean as possible.


For Time:

10 Overhead Squats @ 185/125lb (84/55kg)

10 Burpee Bar Touches, 6” Target

20 Overhead Squats @ 135/95lb (61/43kg)

20 Burpee Bar Touches, 6” Target

30 Overhead Squats @ 95/65lb (43/30kg)

30 Burpee Bar Touches, 6” Target

Time Cap: 10 minutes

Sometimes for workouts, you don’t have to think too much at all. This workout is a great example of that. We only want you to prioritize two things. Number one, your Overhead Squats and selecting weights that will allow you to complete the volume within 1-2 sets maximum. And secondly, don’t stop moving on your Burpees. Don’t overthink, just work!

Primary Objective: Overhead Squats

Secondary Objective: Overall Time

RPE: 8/10

Stimulus: Leg & Burpee Endurance

Optional Conditioning

6 minute AMRAP

30/24 Calorie Ski Erg

30 GHD Sit-Ups

20 Alternating Dumbbell Snatches @ 70/50lb (32.5/22.5kg)

*In remaining time, accumulate

Max Ring Muscle-Ups

Rest 2:00 minutes between AMRAP’s & repeat until you accumulate 30 Ring Muscle-Ups

Score: Total Time (including rest)

Classic Interval style chipper today. The goal is to accumulate the Ring Muscle-Ups within 3 rounds. Keep in mind, on the third round you will extend the AMRAP time out to a 7 minute AMRAP as this will be the final round for you to accumulate the 30 reps. Don’t underestimate the work leading into the Muscle-Ups. The cumulative effect will make them challenging so be sure to develop a strategy that will allow you to get to the Muscle-Ups as fresh as possible.

Primary Objective: Ring Muscle-Ups

Secondary Objective: Have between 1:00-1:30 minutes of time for Ring Muscle-Up Reps

RPE: 8/10

Stimulus: Pacing / Ring Muscle-Up capacity

Optional Conditioning

Bike Erg

For Time:


Rest 2:00 minutes


Rest 2:00 minutes


Rest 2:00 minutes


Rest 2:00 minutes


Rest 2:00 minutes


Score: Time for each distance (6 scores)

Each distance is broken up into thirds. For example, 1500m’s is broken into 500-500-500. These 500’s are completed back to back however, the first 500 is easy, the second 500 is moderate and the third 500 is fast. This is consistent with all of the distances. For the 2100m’s it is broken up into 700 easy, 700 moderate, 700 hard. The pace you select will be dependent on the distance and what you believe you can hold for that respective RPE and for that respective distance. What you hold on the 500’s should not be what you hold on the 1000’s. So with that in mind, yes your pace will get slower but we’re working on building into those longer working sets rather than starting slow and building in speed.

RPE: 8/10

Stimulus: Lactate Threshold