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


Miramar Beach Strength and Conditioning – Crossfit


Row 50 sec – 40 sec – 30 sec

10 Deep Lunge Mountain Climbers

10 Alternating V-Ups

10 Bar Kip Swings

Row 40 sec – 30 sec – 20 sec

10 Deep Lunge Mountain Climbers

10 Alternating V-Ups

10 Bar Kip Swings

Row 30 sec – 20 sec – 10 sec

10 Deep Lunge Mountain Climbers

10 Alternating V-Ups

10 Bar Kip Swings

*Each Segment on the Rower is done as Easy – Moderate – Fast, but increased pace as the intervals get shorter

Skills and Drills

Gymnastics Skills and Drills

Toe to Bar Technique Wor k

Metcon (3 Rounds for time)

3 Sets

500/450m Row


3 Rounds

10 Burpees to Target

10 Toe to Bar


500/450m Row

Rest 2:00 minutes between sets

Score : Time for each set

Time Cap : 35:00 minutes

Focus : Be sure to pace the first Row appropriately to ensure good intensity on the 3 round couplet to follow. You can definitely lose time if you start too fast on that first row. Push yourself on the final Row of each set to be faster than your first as you have the full two minute rest to follow.

Primary Objective : Sub 8:00 minutes each set

Secondary Objective : Slightly Faster second 500/450m Row

Stimulus : Lactate Threshold/ Midline Stamina

300/250m Row

10 Burpees

10 Strict Knee Raises


400/300m Row

10 Burpees to Target

10 Kipping Knee to Chest


As Written


10 Burpees to Target

15 Toe to Bar

Extra Work

Yoga Flow

2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Pigeon

Optional Accessories:

3 Sets, For Quality:

20 Alternating Barbell Landmine Rotations , Light Load

100/100ft (30/30m) S ingle Arm Kettlebell Suitcase Carry , Heavy Load

10 Dual Kettlebell Turkish Sit-Ups , Light Load

Rest as needed between sets

The primary focus for your Accessory work today is Midline and anti rotational exercises. We’re trying to develop your ability to resist movement at the core and stabilize your midline strong. Make sure on the Turkish sit-ups, the movement comes from your midline and you keep your elbows locked out throughout the entire movement.



500m SKIPS

Complete the 500m as follows:

100m Swim

100m Kick

100m IM (25m Butterfly, 25m Backstroke, 25m Breaststroke, 25m Freestyle)

100m Pull

100m Swim

Rest as needed

Technique Set:

2 Sets, For Quality

25m Fingertip Drag + 25m Swim

25m Six Kick Swim + 25 Swim

25m Fist Drill + 25m Swim

25m Catch-Up + 25m Swim

Rest as needed between each 50m interval

Rest as needed between sets

Then complete:

Stamina Set:

Every 2:00 minutes, 10 Sets

100m Swim

Aim to complete each interval at a Strong Sustainable Pace. Focus on the length of your stroke and smooth efforts throughout. If you are not getting at least 15 seconds of rest, adjust the time frame to every 2:15 in order to allow more rest and the effort to be smooth and rhythmic.


4-6 x 25m Underwater Swims (Hypoxic Work)


100m Cooldown

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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