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, light pair of change plates)

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 (For Quality)

3 Sets, For Quality

5/5 World’s Greatest Stretch

10 Squat to standing toe touch

12 Prone Y Raises , Light Load

5 Yoga Push-Ups

10:00 CAP

Metcon (Time)

For Time

(Split with Partner)

Buy In : 200 Double Unders

3 Rounds

50/40 Cal Row

50/40 Push-Ups

50 V-Ups

Cash-Out : 200 Double Unders

Partition as desired

Time Domain: 25:00-30:00

Time Cap: 35:00

300 Single Unders

40/32 Cal Row/ Assisted Push Up

40 Tuck Ups


100 DUs

40/32 Cal Row/ Push Up

40 V-Ups

Elite :

Scale up to Crossovers if desired

Stimulus : Muscular Endurance / Stamina/ Partner Workout

Primary Objective : Complete the 3 rounds of Cal Row + Push-Ups + V-Ups in 20:00 minutes or less

Secondary Objective : Complete Double Unders in 50 rep unbroken segments

Cool Down

Coach Led Mobility session

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Str etch

Extra Work

Optional Accessories

4 Sets, For Quality:

5 Weighted Strict Ring Dips into 5 Unweighted Strict Ring Dips

10 Barbell Hip Thrusts (2 Second Pause at the top of each rep)

10 Dual Kettlebell Gorilla Rows , Moderate Load


Power Snatch (blocks)

6 x 3

Holding between 67-77% of 1rm power snatch

Setup blocks to mid quad positions.

Notes : the shoulders are in front of the bar, spine is neutral, shoulders still clearly over the hips, eyes forwards, and arms are long with elbows turned out. Turning the elbows out is important for the trajectory of the barbell. With the elbows turned out, the barbell will stay closer to the body versus traveling out and away from the body.

High Blocks from the power position eliminates any momentum that might be formed during the pull from the floor. It is your job to powerfully extend at the hips and knees, and then force yourself to pull under the bar. If you waste any time at the top of the lift, you will miss the peak of the barbell and risk getting beat to the catch position by the falling barbell.

Extra Skill Conditioning

Bike Erg Conditioning


5:00 Easy Spin @ ~60% FTP

2:00 @ 80-85% FTP

1:00 Easy Spin @ 60% FTP

1:00 @ 90-95% FTP

1:00 Easy Spin @ 60% FTP

:30sec @ 100-105% FTP

:30sec Easy Spin @ 60% FTP

:30sec @ 110%+

Rest 2:00

6 x

6:00 @ Threshold Effort / 100-102% FTP

Rest 1:00 between sets


5:00 Easy

Utilize a damper that maintains a cadence of 82-85spm

Previous PostNext Post