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


Miramar Beach Strength and Conditioning – Crossfit


10:00 minutes for Quality

5/5 World’s Greatest Stretch

15 Banded Good Mornings

:30/:30 Banded Front Rack Stretch

3 Burpee Broad Jumps for Distance

Power Clean

EMOM x 5

2 Reps @ 75%


EMOM x 4

2 Reps @ 80%


EMOM x 3

1 Rep @ 85%+

Points of Performance

The focus for the Power Clean should be “Smooth off the floor, fast through the hips”. We are looking for great set-up positions on each and every lift today and quick elbows pulling the bar close and pressing through as we move into the receiving position. These are meant to be singles across all sets today. No TnG reps.

Metcon (AMRAP – Rounds and Reps)

7:00 AMRAP

7 Deadlifts

7 Bar Facing Burpees

Extra Instructions:

Primary Objective : 7+ Rounds, which means each round should be completed in under 1:00 minute

Secondary Objective : Unbroken Deadlifts. The weight should be at a weight that allows for unbroken reps, but break as needed to minimize lower back fatigue and keep a solid pace.

Stimulus : Posterior Chain / Anaerobic









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:

4 Sets, For Quality

:45 second Sandbag Bear Hug Hold

100/100ft Single Arm Kettlebell Suitcase Carry

:20/:20 Star Plank

:20/:20 Copenhagen Plank



300m Swim @ Steady State Pace

Rest 30 seconds

200m Pull with bouy and paddles

Rest 30 seconds

200m Kick with Fins and Board

Rest 30 seconds

100m IM (Butterfly/Back/Breast/Free, by 25)

Stroke Practice / Speed

6 Sets

25m Butterfly Sprint

Rest as needed between sets

Pyramid Stamina / Strength Set

100m Swim

Rest 15 seconds

200m Swim

Rest 30 seconds

300m Pull

Rest 60 seconds

300m Pull

Rest 30 seconds

200m Swim

Rest 15 seconds

100m Swim


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


100m Cooldown

Video Support

Learn to Butterfly


Steady State Aerobic Work

Every 15 minutes, 4 Sets (2 of each), Rotating between the two stations:

Station 1:

500m Run

100 Single Unders

750/700m SkiErg

100 Single Under Crossovers

1000/900m Row

100 Double Unders

Station 2:

400m Run

80 Single Under Crossovers

600/550m SkiErg

60 Double Unders

800/750m Row

40 Crossover Double Unders

Primary Objective : Complete station within time frame

Secondary Objective : Machine / Running efforts. Apply more effort on the machines.


Maintain a steady RPE of 7/10 throughout the entire piece. If you feel that you need to exceed this to complete within the time frame then please look at Level 2 & 1.

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