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

Saturday Partner Day!


Don’t forget!! BRING A FRIEND WEEK is 11 September 2023!!! Please use the sign-up sheet located on the front desk to list all of your friends who are joining us. There is also a QR code you can use to have your friends complete the waiver prior to coming to class. Anyone who joins gets both you AND your friend a referral credit of 40% off one month membership!

Miramar Beach Strength and Conditioning – Crossfit


15:00 Clock

3 Sets, For Quality

10 Alternating Bird-Dogs

10 Goblet Squats, Moderate Load

5/5 Kettlebell Windmills , Light Load

10 Weighted Prone Swimmers , Light Load

3-4 Seated Box Jump to High Box , Increase height on the box each set

Metcon (Time)

Complete for Time with a Partner

100/80 Push-Ups

60 Alt Dumbbell Snatch

200ft Single Arm Overhead Walking Lunges

20 Alt Wall Walks

200ft Single Arm Overhead Walking Lunges

60 Alt Dumbbell Snatch

100/80 Push-Ups

Dumbbell Load: 50/35lb

Time Cap : 30:00 minutes

Goal : 22:00-26:00 minutes

Primary Objective : Complete the chipper with equal work between partners

Secondary Objective : Equal split the first half and second half of the workout

Stimulus : Partner Chipper

Upper Push + Pull / Lower Body Push

Developmental :

Box Elevated Push Ups

Alt DB Hang Snatch

200′ Single Arm Suitcase Lunges

20 Alt Scaled Wall Walks

Fitness :

Scale to 80/60 Push-Ups

DB Load: 35/25lb

Performance :

As Written


DB Load: 70/50lb


Recovery / Mobility Protocol

:30sec/:30 seconds KB Calf Smash

1:00/1:00 minute Half Kneeling Hamstring Str etch

1:00/1:00 minute Tall Dragon Stretch

1:00 minute Standing Forward Fold

1:00 minute Updog Pose

Optional Accessories

5 Sets, For Quality

10 Incline Dumbbell Bench Press

10 Glute Bridge Dumbbell Pull-Overs

:30 second Handstand Hold (Freestanding or Wall Supported)


Power Snatch Complex

Every 2:00 minutes, 6 Sets, complete the following:

2 Hang Power Snatches, unbroken (tng)

Rest: 10 seconds

2 Power Snatches, not unbroken

Starting @ 70% of your 1rm Power Snatch and increasing load each set after. Goal is to finish above 80% of your 1rm Power Snatch

One set consists of 4 reps, the hang power snatches are touch and go and the power snatches are NOT touch and go.



1 x 6 reps @ 70%

1 x 6 reps @ 75%

1 x 5 reps @ 80%

1 x 5 reps @ 85%

1 x 4 reps @ 87%

Percentage is based on your 5rm Deadlift

Rest 2:00-3:00 minutes between sets


Complete for Time with a Partner

50 Push-Ups

40 Alternating Dumbbell Snatch

30 GHD Sit-Ups

200ft Single Arm Overhead Walking Lunges

30 GHD Sit-Ups

40 Alternating Dumbbell Snatch

50 Push-Ups

Dumbbell Load: 70/50lb, (32/24kg)

Time Cap: 30:00 minutes

Goal: 22:00-26:00 minutes

Primary Objective: Complete the chipper with equal work between partners

Secondary Objective: Equal split the first half and second half of the workout

Stimulus: Upper / Lower Body Push

Accessory Work

16:00 minute AMRAP

100ft Sandbag Carry 150/100lb, (68/45kg)

15 Ring Rows

:15/:15 Single Arm Ring Plank

10 Strict Knee to Elbows

100ft Dual Kettlebell Farmers Carry 70/53lb, (32/24kg)

Rx Ring Row: Body lying supine on the floor, arms extended and rings at fingertips

Primary Objective: Complete 3+ Rounds

Secondary Objective: Complete unbroken sets across

Stimulus: Midline / Shoulder Strength and Stability

Machine Conditioning

Every 7:00 minutes, 4 sets (2 each), Complete the


Station 1:

600m Run

20/14 Cal Echo Bike

23/16 Cal SkiErg

25/18 Cal Row

Station 2:

600m Run

25/18 Cal Row

23/16 Cal SkiErg

20/14 Cal Echo Bike

Repeat each station a total two times and alternating between the two stations each time: St1,St2,St1,St2

Score: Total working time

Goal: A continuation of last Thursday’s session, we want you to achieve more than 1:00 minute rest for each station.

Primary Objective: Accumulate the most amount of rest

Secondary Objective: Average similar times across all 4 sets, +/- 15 seconds

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