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


Miramar Beach Strength and Conditioning – Crossfit


Run 500m

10 Deep Lunge Mountain Climbers

10 Air Squats

:15 second Dead-Hang + :15 second Active Hang

Run 400m

10 Deep Lunge Mountain Climbers

10 Squat Jumps

:15 second Dead-Hang + :15 second Active Hang

Run 300m

10 Deep Lunge Mountain Climbers

10 Jumping Lunges

:15 second Dead-Hang + :15 second Active Hang

Metcon (AMRAP – Reps)

8 Minute AMRAP:

600m Run

And in remaining time, AMRAP

18 Wall Balls 20/14lb

12 Strict Pull-Ups

Rest 3:00 minutes

8 Minute AMRAP:

800m Run

And in remaining time, AMRAP

15 Wall Balls 20/14lb

9 Strict Pull-Ups

Rest 3:00 Minutes

8 Minute AMRAP:

1000m Run

And in remaining time, AMRAP

12 Wall Balls 20/14lb

6 Strict Pull-Ups

Score : Reps Across All Sets
Extra Instructions:

Focus : We are building out the run to be a focused piece of today’s workout. Ideally we look to hold a hard and challenging pace that allows us just enough energy left to get right to the Wall Balls and hit a big set. The strict pull-ups should allow for some rest and breathing to come back.

Primary Objective : Complete each run @ 5k or Faster pace

Secondary Objective : Complete 4+ rounds on each set

Stimulus : Lactate Threshold/ Upper Body Push + Pull Muscular Endurance


400-600-800m Run

Wall Ball: 14/10lb

Toenail Spot Pull-Ups


Banded Strict Pull-Ups


As Written


Wall-Ball 30/20

Strict Chest To Bar


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:

For Quality:

Accumulate the following reps & times:

2:30/2:30 minute Side Plank Hold

60-80 V-Ups

100 Russian Twists 35/25lb (15/10kg) plate

You can accumulate these reps and times in any way you wish. However, as long as you accumulate the volume of each movement that is required. Scale the V-Ups to Knee Tucks and Russian Twists to a lighter load or even unloaded if needed.




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

Main Set:

Every 4:00 minutes, 5 Sets

200m @ Fastest Sustainable Pace Across


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


100m Cooldown


40-minute Alt EMOM

Minute 1 : 16/13 Cal BikeErg

Minute 2 : 10 Dual Dumbbell Box Step Overs, 60/40lb, 24/20”

Minute 3 : 16/13 Cal Rogue Echo

Minute 4 : 16-20 Ghd Sit Ups

Primary Objective : Complete each station with 12-15 seconds remaining

Secondary Objective : Complete the Ghd sub 45 seconds

Like last week, place extra attention on the machines and complete within the 45 seconds each time.

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