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


Miramar Beach Strength and Conditioning – Crossfit


2 Sets, For Quality

:90 Row (45 ez, 30 mod, 15 hard)

10 Barbell Romanian Deadlift

10 Barbell Strict Press

5 Barbell Goodmornings

5 Barbell Squat Jumps

Load: 45/35lb


Shoulder Press

Part A.

8 minute EMOM

5 Banded Strict Press @ 45% (red bands)

% today is based off of your 1 rep max Strict Press

Rest 4:00 between A and B


Part B.

8 minute EMOM

3 Banded Deadlift @ 55% (green bands)

% today is based off of your 1 rep max Deadlift


Metcon (Time)

7:00 AMRAP

Buy IN:

Calorie Row

AMRAP in Remaining Time

7 Deadlifts

7 Bar Facing Burpees

Primary Objective : Complete 5+ Rounds

Secondary Objective : Finish the Row in 2:30 or Less

Stimulus : Posterior Chain / Anaerobic

The focus here is on extra volume for the posterior chain and putting a little pressure on the time frame here with only 7:00 minutes to get work done. This will create a cap on the total volume expected today while forcing the intensity to be higher as we should have in the range of 4-5 minutes to hit Deadlifts and Bar Facing Burpees.

40/32 Cal Row

Deadlift: 50% of 1RM

Performance :

45/36 Cal Row

Deadlift: 185/125lb

Elite :

50/40 Cal Row

Deadlift: 245/165lb

Extra Work


1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

Optional Accessories

3 Sets, For Quality

8-10 Glute Ham Raise

40 second Sorenson Hold

100ft Sandbag Bear Hug Carry, Heavy

Rest as needed between sets




1000m Freestyle

*With Fins & Snorkel is optional

Focus on form and arm strokes.


Every 1:30 minute, 10 Sets


*Score is slowest 75m

Rest 3:00 minutes

Every 2:00 minutes, 5 sets:


*Score is slowest 100m

Cool Down:

3 Sets, For Quality

50 Backstroke

50 Breaststroke

*This is for exposure and to release tension in the shoulders from simply performing only freestyle

Primary Objective: achieve the 50s and 100s all within +/- 2sec on each interval

Secondary Objective: Hold the same pace for the 100s as you did the 50s

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