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


Miramar Beach Strength and Conditioning – Crossfit


3 Sets, for Quality

1:00 Bike, increase intensity each set

8/8 Dual DB Split Stance Romanian Deadlift

6 Inchworm Push-Ups

10/10 Glute Bridge March

15 Air Squats

Barbell Primer

2 Sets

-3 Dip and Shrug

-3 Dip Shrug High Pull

-3 Muscle Clean

-3 Tall Power Cleans 2’’-4’’-6’’

-3 Tall Squat Cleans


3-5 Sets

3 Position Power Clean + 1 Squat Clean, adding weight to 60% on each set

Power Clean

Power Clean + Squat Clean

10:00 EMOM

min 1-3: 3+1 Reps @ 60-65%

min 4-6: 2+1 Reps @ 65-70%

min 7-8: 2+1 Reps @ 70-75%

min 9-10: 1+1 Rep @ 80%

*all meant to be singles, focus is good set-up and speed through the middle

Metcon (Time)

3 Rounds

18 Wall Balls 20/14lb

15 Deadlift

9 Power Clean

6 Front Squat

Load: 155/105lb

Goal : 8:00-12:00 minutes

Time Cap : 15:00

Primary Objective : Complete each round in sub 3:30 minutes

Secondary Objective : Stay unbroken on the Wall Balls and Deadlifts for the workout

Stimulus : Barbell Cycling / V02 Max

Today is meant to be a challenging wod because of the combination of movements, however overall volume on the body is lower. Wall Balls should be done unbroken, our deadlifts are at a weight that should be unbroken, power cleans are meant to be done as singles, front squats should be unbroken and its the transitions that athletes are really going to have to watch as the time could slip away there.

Choose loads that allow strong sets, but don’t leave you on the floor afterwards.

18 Wall Balls 14/10#

15 Kettlebell Deadlifts

9 American Kettlebell Swings

6 Goblet Squats

Load: 35/18lb


18 Wall Balls 20/14lb

15 Deadlift

9 Power Clean

6 Front Squat

Load: 115/75lb


As Written


18 Wall Balls 20/14lb

15 Deadlift

9 Power Clean

6 Front Squat

Load: 185/125lb

Extra Work


2:00 Barbell Adductor Stretch

1:00/1:00 Barbell Foam Roll Thoracic Extension

1:00/1:00 Scorpion Stretch

:30/:30 Thread the needle stretch (each side)

1:00/1:00 pigeon pose (each side)

Optional Accessories:

Tabata Mash-Up

4 Rounds, for Max Reps

20 second Max Goblet Cyclist Squats

10 second Rest

20 second Max American Kettlebell Swing

10 second Rest

Load: 53/35lb



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

Rest 2:00 minutes

Skill / Midline

8 Sets

50m Streamline Side Kick (25m left side/25m right side)

Rest as needed between sets

Rest 2:00 minutes

Main Set

15 x 50m Swim

Set 1-3: Easy / Smooth

Set 4-6: Moderate

Set 7-9: Descending to Sprint Effort

Set 10-12: Easy / Smooth

Set 13-15: Descending to Sprint Effort

Rest 20 seconds between each 50m interval


2 Sets

150m Pull with Paddles and Buoy

150m Kick with Fins and Kickboard

Rest as needed between sets


100m Choice

Primary Objective: Descend from 1-3 into a sprint effort on sets 7-9 and 13-15 during the 50s. We want to find different gears here

Secondary Objective: Best overall split pace across all 50s

Zone 2

2 Rounds @ Zone 2 Heart Rate / Effort

15:00 minute Bike Erg

10:00 minute Row Erg

5:00 minute Ski Erg

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