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


Miramar Beach Strength and Conditioning – Crossfit


3 Rounds

6 Inchworm Push-Ups

8/8 Single Leg Single Arm Crossbody RDL

8/8 Single Arm Kettlebell Push Press

:20/:20 Single Leg Glute Bridge Hold

:15/:15 Star Plank


5 Deadlifts 185/125lb

5 Handstand Push-Ups

Rest :30

5 Deadlifts 225/155lb

5 Handstand Push-Ups

Rest :30

3 Deadlifts 245/165lb

3 Handstand Push-Ups

Points of Performance and Extra instructions:

We want to work through a little primer here prior to the workout today in order to optimize our workout today and get the best possible result. We should also spend some time going over the kipping handstand push-up as well as necessary scales for deadlift depending on the individual.

Diane (Time)

21-15-9 Reps For Time

Deadlifts (225/155 lb)

Handstand Push-Ups
Time Domain : 2:00-6:00 minutes

Time Cap : 10:00 minutes

Primary Objective : Best overall time

Secondary Objective : Finish each set of deadlifts and handstand pushups in 2 sets or less

Beginner :

Deadlifts @ 60% of 1RM


Fitness :

Deadlifts 185/125lb

Box Pike Handstand Push-Ups

Performance :

As Prescribed

Elite : “Damn Diane”

3 Rounds for Time

15 Deadlifts (315/205 lb)

15 Strict Deficit Handstand Push-Ups (3.5/2 in)

Extra Work

Finisher Accessories

12:00 EMOM

min 1: 15 Barbell Hip Thrust

min 2: 8/8 Seated Single Arm Dumbbell Strict Press

min 3: :20-:30 second Nose to Wall Handstand Hold


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



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

You will complete these 25m intervals on your Back

Rest as needed between sets

Rest 2:00 minutes

Stamina / Endurance

Every 6:00 minutes, 3 Sets

300m Swim


2 Sets

200m Pull with Paddles and Buoy

200m Kick with Fins and Kickboard

Rest as needed between sets


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



10:00 minutes zone 1-2

Part A)

10 Sets

250m Run @ 5k Pace

150m Active Jog Recovery

Rest 3:00 minutes between Part A and Part B

Part B)

10 Sets

150m Run @ 5k Pace

100m Active Jog Recovery


10:00 minutes zone 1-2

Stimulus: Lactate Threshold / Running Efficiency

The goal today is to develop smooth speed and teach better mechanics and turnover with shorter segments followed by equally short recovery periods. Technique points are to keep the arms close to the body and traps relaxed as we drive back with the elbow while lifting the legs. Focus on pulling off the ground and moving with smooth speed.

Primary Objective: Maintain prescribed paces

Secondary Objective: Achieve the rest interval in a shorter time period than the work interval

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