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


8:00 minute EMOM, Alternating Each minute

minute 1: Choice Machine

minute 2: 10 Hollow Rocks + 10 second Hollow Hold

minute 3: Choice Machine

minute 4: 2 Wall Walks + 10-15 second Hold

Focus here is just to prime things and get some blood flow to the muscle groups we are using today prior to going through specific movement prep for the day


Work on correct positions for the Wall Facing Handstand Push-Up and scaling according to the athletes level. The best scale would just be to move farther off the wall to create a less challenging angle, then next move to the box, and finally to a Dumbbell Press.

Then we want to tackle what we are looking for from the Medall Weighted Sit-Up and Russian Twist. The big point to address is that it’s only one med ball that is being alternated partner to partner on each rep while both partners are still completing the movement.

Metcon (Time)

For Time:

80/60 Calorie Echo Bike

80/60 Calorie Row

*Partners Start on a Machine and are working to complete calories to complete buy-in


100 Partner Feet Anchored Weighted Medball Sit-Ups 20/14lb

50 Wall Facing Handstand Push-Ups (Combine)

100 Partner Medball Russian Twists

50 Synchro Push-Ups


80/60 Calorie Echo Bike

80/60 Calorie Row

*Partners Start on a Machine and are working to complete calories to complete cash-out

Partners must complete the opposite machine they chose on the buy in

For the Medball Core Movements, both partners are doing the movement, but only one partner is completing the movement with the medball and the ball is passed off each rep, so that the medball is alternating every other rep for each partner.

Goal : 18:00-25:00 minutes

Time Cap : 30:00 minutes

Primary Objective : Complete the workout in under 25:00 minutes

Secondary Objective : Complete each machine segment in under 2:30 minutes

Stimulus : Chipper / Grinder / Midline and Shoulder Stamina

Developmental :

Dual DB Push Press

Med ball load: 14/10

Fitness :

Box Pike HSPU

Performance/ Elite :

As Written


2 Round s

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

Optional Accessories

3-4 Sets, For Quality

10 Straight Arm Plate Raises

10/10 Dumbbell Powell Raise

15 Banded Face Pulls


Clean and Jerk

1 x 3 @ 60%

2 x 2 @ 70%

3 x 1 @ 80%

Rest 5:00 minutes then perform the following:

Then complete the 10 minute EMOM:

1 Clean and Jerk

Starting @ 70% of your 1rm and progressively add weight each minute. Aim to finish @ 85-87% of your 1-rep max as your goal. Our preference is for you to achieve each lift successfully, without any misses.



4 x 5 @ 65-70%

Rest 2:00 minutes between sets

Today would be a great day to complete these Deadlifts as Deadstop reps. Along with that, look to use a Double Overhand Grip. Focus on having a super strong set-up and using the legs to move the barbell, not with your back.

Accessory Work

4 Sets, For Quality:

5/5 Standing Muscle Snatches, Heavy

10 Hanging Around The World Knee Raises

10 Parallette Push Up

5/5 Renegade Row, Moderate-Heavy

Athletes choice on deficit/depth and loads, each movement should be performed unbroken for at least the first 2-3 sets

Bike Erg Conditioning


5:00 minutes easy

3 Sets

1:00 minute @ high cadence 95+ RPM. low damper

1:00 minute @ low cadence, 8/7 Damper

*For this on the high cadence 95+ rpm is the only thing we care about so adjust damper to allow for this, on the low cadence we only care about being at a grinding damper setting of 8/7, this should bring cadence to below 70 rpm


6 Sets

4:00 minutes @ 84-92% FTP

2:00 minutes Easy Spin


5:00 minutes easy

Primary Objective: Maintain FTP %, not above or below

Secondary Objective: Find the cadence and damper that allows you to stay in the prescribed zone as comfortably as possible

Stimulus: Lactate Threshold / Quad Pump