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

Blackburn shoulder Warm Up

Roll Over to V-Sit


Specific Warm up

5 AMRAP (For Quality)

:30 Jump Rope Practice

6 Inchworm Push-Ups

10 Russian Kettlebell Swings

10 Beat Swings

10 Alternating V-Ups

10:00 CAP


Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP


15 Wall Walks

45 Toes To Bar

60 American KB Swings 53/35lb

90 Double Unders

Partition Work with Partner as desired

15 Box Wall Walks

45 Strict Knee Raises


45 Knee to Elbows

60 American KBSwings 44/26lb

180 Single Unders

Elite :

As Written

Extra Instructions:

Focus today is on shoulder stamina and maintaining a good pace with your partner as you partition the reps for the most rounds as possible in 20 minutes. The goal should be to complete each round in under 9:00 minutes in order to get 2+ rounds of the AMRAP.

Primary Objective: Toe to Bar

Secondary Objective : Big Sets on the KBS

Stimulus : Shoulder Pump / Muscular Stamina

Core Finisher

Accumulate the following time frames:

1:30 L-Sit Hold

1:00 Top of Pull-Up Hold

30 Straddle Leg Lifts

*Try to accumulate the following times and reps within minimal sets. Being strong in these positions will help you significantly when you begin adding more speed and intensity to these movements.

Extra Work


1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations


3 Sets, For Quality:

1:10 SandbagHold, 150/100lb


20 Kipping Ring Dips OR

(10/10) Dumbbell Tricep Kickbacks


10/10 Prone Hip Extensions

Rest as needed between sets


Power Clean + Power Jerk

1 x 5 @ 65%

2 x 3 @ 75%

2 x 2 @ 80%

1 x 2 @ 85%

Rest as needed between sets

Percentages are based on your 1rm Clean and Jerk

Point of performance:

Proper alignment: When you completely extend your arms overhead during the lockout phase, your body should be in a straight line from your feet to your hands. This proper alignment allows you to support the weight overhead with maximum stability and reduces the risk of injury.


Back Squat

5 Sets x 5 Reps @ 90% of 5RM from last week

Rest as needed between sets

Metcon Conditioning

3 Sets for Time

30ft Front Rack Lunge @ 115/80lb

15 Burpees Over the Bar

30ft Front Rack Lunge @ 115/80lb

15 Bench Press @ 155/100lb

2/1 Pegboards or 4 Legless Rope Climbs

Rest 2:00 between sets

Time Cap : 6:00 minutes for each set

Score : Slowest completed set

Primary Objective : Completing work within time cap

Secondary Objective : Pegboards: time your splits on each set, goal is to complete this movement in the same time frame across all sets.

During the first three quarters of the workout, focus on maintaining a steady pace or effort level that is below your maximum capacity. This will allow you to conserve muscular stamina. As you will need this for the bench press and pegboards.

Aerobic Conditioning


4 Sets

5k For Time

Rest 5:00 minutes b/s active spinning,

**Can get off to shake out legs before 5k within the 5:00 rest time frame, but would like to see at least 4:00 spent as active flush for the legs.

Score : Total Combined Time of 5k’s. Do not include the 5:00 rest between efforts

Please Record Average HR for Each Segment and Average Watts

Primary Objective : Increase Average Watts from 2 x 10k Test

Secondary Objective : Each set must be +/- 5 Watts from average

Stimulus : V02 Max / Engine

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