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


2 Sets, For Quality:

12/9 Calorie Echo Bike

30 Second Butcher Block Stretch

5-7 Rower Pike Ups

15 Banded Goodmornings

10 Cossack Squats

15 Banded Face Pulls , Light Band

We’re adding in the Rower Pike Ups today to help develop your Lower Ab Muscles and Hip Flexors. Having more strength through these Muscle-Ups will help significantly with movements such as Toes To Bar, GHD Sit-Ups & L-Sits.

Skill Work

Bar Muscle-Up Progressions


-Kip and Press Away From Bar

-Seated Transition Banded Bar Muscle-Up

-Box Swing and Jumping Bar Muscle-Up

-Banded Bar Muscle-Up


Metcon (Time)

With Teams of 2:

4 Rounds

15/11 Calorie Echo Bike

15 American KB Swings (53/35lb)

15 Toe to Bar

12 American KB Swings

9 Bar Muscle-Ups

9 American KB Swings

9/7 Calorie Echo Bike

*Alternate Full Rounds with your partner

Goal : Sub 5:00 minutes / Round

Time Cap : 25:00 minutes

Primary Objective : Complete each round in 5:00 minutes or less

Secondary Objective : Complete each set of Toe to Bar and Bar Muscle-Ups in 2 Sets or Less

Stimulus : Gymnastics Skill / Stamina /Anaerobic

4 Rounds (2/Partner)

12/9 Calorie Echo Bike

15 Russian Kettelbell Swings 44/26lb, (20/12kg)

15 Hanging Strict Knee Raises

12 Russian Kettelbell Swings 44/26lb, (20/12kg)

9 Burpee Jumping Pull-Ups

9 Russian Kettelbell Swings 44/26lb, (20/12kg)

7/5 Calorie Echo Bike


As Written

Elite :

4 Rounds (2/Partner)

18/13 Calorie Echo Bike

9/9 Kettlebell Hang Snatch 70/53lb

18 Toe to Bar

6/6 Kettlebell Hang Snatch 70/53lb

12 Bar Muscle-Ups

3/3 Kettlebell Hang Snatch 70/53lb

12/9 Calorie Echo Bike

Extra Work


1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch

Optional Accessories

4 Sets, For Quality

10 Feet Elevated Ring Rows

15 Dual Dumbbell Hammer Curls

20 GHD Sit-Ups

Rest as needed between sets



Power Snatch

1 x 6 @ 65%

1 x 5 @ 70%

1 x 4 @ 75%

Rest as need between sets

Percentages are based on 1rm Power Snatch

This is not touch and go


10 minute EMOM

1 Power Snatch starting @ 80% of your 1rm and increasing each set.

Build to a heavy successful single using the time frame.


Deadlift (Volume Session)

Every 2:00 x 5 Sets

8 Touch and go(TnG) Reps

Increase loads from last time you touched this, during which we were hitting 10 TnG Reps at a time


Strict Press

Every 3:00 x5 Sets:

3 Strict Press

Goal is to establish a 3 rep max within the 5 sets

then complete:

Every 2:30 minutes, 5 Sets:

3 Strict Presses @90%


10 Kipping Handstand Push-Ups

The 90% is based off of the load you achieved in the 3 rep max above

Metcon Conditioning

2018 Regionals, Event 3:

For Time:

9 Ring muscle-ups

75ft Handstand walk

36 single-leg squats

75ft Handstand walk

9 Ring muscle-ups

75ft Handstand walk

45 single-leg squats

Handstand walk

9 Ring muscle-ups

75ft Handstand walk

54 single-leg squats

Time cap: 13 minutes

Aerobic Conditioning


Warm-Up: Ramping Effort

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 minutes standing rest to set-up monitor

20k Time Trial

Score: Note down your watts and time in the comments.

This workout will provide you with an FTP score.

Once you complete the workout please look at your average watts held and record it here and also in your notes.

The term FTP stands for Functional Threshold Power and it’s a measure of the best average power output you could “sustain for 1 hour in a time-trial scenario.” In this case we are basing our FTP on a 20k test.

It’s useful in other disciplines from sprint triathlons all the way through to multi-stage cycle races like the Tour De France.

Knowing your own FTP is a great advantage, it enables you to track your progress when we retest. Allows you to analyze your rides and set accurate pacing strategies for your bike workouts.

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