Miramar Beach Strength and Conditioning – Crossfit


10:00 minutes, For Quality

5 Med-Ball Thoracic Extensions

10 Plate Loaded Alternating Cossack Squats

10 Barbell RDLs

5 BB Hang Muscle Clean and Press

1:00 Bike


Push Press

10 minute EMOM:

1 Power Clean +

3 Push Press +

2 Push Jerks

Starting @ 65% of your 1rm Push Press and increasing load each set, building to 83-85%

Metcon (4 Rounds for reps)


2:00 AMRAP/ 1:00 REST

(Final Round = 3:00 AMRAP)

18/13 Cal Echo Bike

Max Thrusters in Remaining Time:

Set 1: 95/65lb

Set 2: 115/75lb

Set 3: 135/95lb

Set 4: 155/105lb

Primary Objective : Minimums for Reps (Set 1: 10 Reps, set 2: 7 Reps, set 3: 5 Reps, Set 4: 3 Reps)

Secondary Objective : Complete 5+ Reps on Final Bar

Focus is on barbell conditioning and pushing the pace on the bike. The bike will take some push out of the legs so have that in mind before you pick up the barbell.

Stimulus : Anaerobic / Barbell Conditioning

14/10 Calories:

Set 1: 45/35lb

Set 2: 45/35lb

Set 3: 65/45lb

Set 4: 75/55lb


16/12 Calories:

Set 1: 75/55lb

Set 2: 95/65lb

Set 3: 115/75lb

Set 4: 135/95lb

Performance :

As Written

Elite :

20/15 Calories

12 reps @ 135/95lb

9 reps @ 155/105lb

7 reps @ 185/125lb

5 reps @ 205/145lb

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

Optional Accessories

4 Sets, For Quality

10/10 Standing Banded Terminal Knee Extension

100ft Reverse Sled Drag + 100ft Sled Push

-Max Weighted Wall Sit 53/35lb

Points of Performance / Extra Instructions

Main Focus today is on knee health and building up those quads to handle higher volume training


Active Recovery

Option 1: Swimming


1000m Swim with every 4th lap as building effort to 500m race pace

Rest 2:00 minutes

Skill / Midline

8 Sets

25m Streamline Kick with Fins on Back

Rest as needed between sets

Rest 2:00 minutes

Stamina / Endurance

Every 6:00, 3 Sets

300m Swim


2 Sets

200m Pull with Paddles and Buoy

200m Kick with Fins and Kick Board

Rest as needed


200-400 Choice

*ideally include some hypoxic work.

i.e. 4×25 underwater swims with as much rest as needed

Primary Objective: 300m Stamina Set, Goal is to maintain fastest sustainable pace across

Secondary Objective: Maintaining hollow position in the streamline kick on your back

Zone 2

Option 2: Mixed Machine Zone 2

90 minute amrap @ z2 hr

1000/900m Bike Erg

350/315m Row

30/22 Cal Echo

350/315m Ski Erg

500m Run

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