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

Teamwork makes the Dream work!

Miramar Beach Strength and Conditioning – Crossfit


(Roller, Rower, DB)

General Warm Up

(:30 each Side)

Roller Hamstrings

Roller Quads

Low Back

Inch Worm

Blackburn shoulder Warm Up

Roll Over to V-Sit


Specific Warm up

5 AMRAP OR 2 Rounds

250/200m Row

20 Glute Bridges

:20/:20 SL Glute Bridge Hold

2 Wall Walks

10:00 CAP


Barbell Primer

Part A) 3 Rounds

10 Barbell RDLs

5 Hang Muscle Clean and Press

5 Front Squats

Add Loads

Part B) 3 Rounds

6 Deadlifts

4 Hang Power Clean and Push Jerk

2 Front Squats

**Practice cycling Hang Power Clean and Push Jerk

Metcon (Time)

For Time:

(Partner Barbell Conditioning)

12 Rounds Alternating w/partner

12 Deadlifts

9 Hang Power Clean and Push Jerk

6 Front Squats

Time Domain: 12:00-16:00

Time Cap: 20:00

Stimulus: Barbell Conditioning / Muscular Endurance and Stamina

Primary Objective: Unbroken Barbell Complex

Secondary Objective: Complex as fast as possible
Fitness: 75/ 55

Performance: 95/ 65

Elite: 135/ 95

Barbell Sub:

Same movements with DB’s

Cool Down

Coach Led Mobility session

1:00/1:00 Couch Stretch

1:00/1:00 Wall Figure 4 Stretc h

1:00/1:00 Scorpion Stretch

1:00/1:00 Pigeon Stretch

Extra work

3 Sets, For Quality:

:40 Forearm Weighted Plank

:20/:20 Copenhagen Plank

10-15 GHD Reverse Hyper Extension

Rest as needed between sets

Athletes choice on load

100 Behind the back barbell wrist curl s, complete within minimal sets