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


Miramar Beach Strength and Conditioning – Crossfit


3 Sets, For Quality

200m Run

10 Deep Lunge Mountain Climbers

10 Kettlebell Sumo Deadlift High Pull

5/5 Alternating Active Pigeon St retch

Rowing Golf

Row to 1000m w/Partner

*switch partners every 100m, if partner rows to 97m then both partners must complete 3 burpees before switching and then partner 2 does row to 200m. If partner 2 goes to 205m then both partners must do 5 burpees before switching. This continues until 1000m is met. If you are over or under at 1000m you must complete burpees to finish your workout.

*record times: Fastest we have seen is 4:01

Metcon (No Measure)

3 Rounds For Time

Row 1,000 meters

21 Syncro Burpees

Run 400 meters (Together)

Time Domain : 13:00-17:00 minutes

Time Cap : 22:00 minutes

Primary Objective : Men Complete Workout in Sub 15:00, Women Complete the Workout in Sub 16:00 minutes

Secondary Objective : Keep transition times to 10 seconds or less between movements

Stimulus : V02 Max / Aerobic Capacity

3 Rounds For Time

Row 700 meters

15 Sycro Burpees

Run 200 meters together

Performance/ Elite:

As Written



:30sec/:30sec KB Calf Smash

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

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Optional Accessories

3 Sets, For Quality

10/10 Dual Dumbbell Single Leg Romanian Deadlift

15 GHD Hip Extensions

:30 seconds Sorenson Hold


Power Clean & Clean Pulls

4 Sets:

1 Hang Power Clean (Above Knee)

Rest 10 seconds

2 Low Hang Power Cleans (Below Knee)

Rest 20 seconds

3 Power Cleans (Floor)

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

Rest as needed between sets

For both the Low Hang Power Clean and Power Cleans from the floor we want you guys to complete those reps unbroken. Focus on your extension and be patient with the pull. When doing touch and go reps we need to be even more efficient and not rush the movement to ensure we can complete each rep. Continue using your legs through the entire movement and do not let your back take over.

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

Clean Pulls

Every 2:00 minutes, 5 Sets, Complete the following:

2 reps @100-105%

Percentage is based on your 1rm Squat Clean. If you have lifting straps, please use them.


For Quality:


Deficit Kipping Handstand Push-Ups, 6/3″

*After each set, complete a 50ft (15m) Handstand Walk

Score: Time

Primary Objective: Handstand Push-Ups

Secondary Objective: Handstand Walk

When looking at this piece, the goal is to challenge yourself in your Handstand Push-Ups. Push to use a deficit or scaling option that challenges you to get each set done within 2-3 sets maximum. Considering the lower volume today this is a great day to spend the time practicing a harder skill variation to develop strength in both of these movements.

Stimulus: Shoulders / Technique under fatigue


For Time:

25/20 Calorie Echo Bike

5/4 Rope Climbs, 15ft

20/15 Calorie Echo Bike

4/3 Rope Climbs, 15ft

15/10 Calorie Echo Bike

3/2 Rope Climbs, 15ft

Primary Objective : Push the cadence on the Rope Climbs, avoiding chalking up, and stay on that rope

Secondary Objective : Bike Speed. This workout won’t be won on the bike, but you can put yourself in a comfortable spot if you can get a lead and stay solid on the rope climbs

Stimulus : Sprint / Anaerobic

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