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


Miramar Beach Strength and Conditioning – Crossfit


8:00 minute Cap

2 Sets, For Quality

:30 second machine choice

:15 sec L-Hang or Tuck Hang

:30 second machine choice

6 Supine Ring Rows w/1sec Pause at the Chest

:30 second machine choice

10/10 Single Leg Glute Bridge

Rope Climb

Every 2:00 minutes x 4 Sets

3/2 Rope Climbs

Extra Instructions

*Goal is to time each set of these and complete them as fast as possible during each set. Practice efficiency and how fast we can get each set done. For our newer athletes, scaling down to less rope climbs and just working footwork and getting as big a bite as possible then moving our hands, even if just for one time in the 2 minutes is a great start. Scale to Rope Pull-Ups, Pull to Stands, or just foot lock with hold.

Metcon (Checkmark)

Every 5:00 x 6 Sets

20/16 Calorie Row

18/15 Calorie Ski

16/12 Calorie Echo Bike

Extra Instructions:

If you are wearing a heart rate monitor today, we are looking to maintain a pretty consistent hard pace where our heart rate will hover in zone 4 or around 83-88% of maximum heart rate. Be ready to settle into a hard challenging pace as this one is all about repeatability.

Primary Objective : Complete each set within 3:00-4:00 minutes

Secondary Objective : Complete all sets

Stimulus : Lactate Threshold / Aerobic Capacity

16/13 Calorie Row

15/12 Calorie Ski

12/9 Calorie Echo Bike


18/15 Calorie Row

16/13 Calorie Ski

14/10 Calorie Echo Bike


As Written


22/17 Calorie Row

20/16 Calorie Ski

18/13 Calorie Echo Bike


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: Bodyweight Strength Conditioning

10-9-8-7-6-5-4-3-2-1, For Quality

Reps of Strict Ring Dips or Kipping Ring Dips

Seconds of Ring Support hold

Reps of Supinated Ring Pull Ups

Seconds of False Grip Ring Hang Hold



3 Sets, For Quality:

100m Easy

50m (25m *Drill + 25m Swim Build)

50m Kick

50m Pull

50m (25m Easy + 25m Fast)

*Drill = Catch-Up, Fist, or Fingertip Drag

Fist Swim,

Catch-Up Swim,

Fingertip Drag Drill

Test Set:

10 Sets:

100m AFAP

Rest 1:00 minute between sets

This is meant to be a test today and we are looking for the fastest average pace per 100m. Think of this like the 10x500m Row, 10x400m Run, or 10x1000m Bike Erg test. The goal is to maintain a strong pace across, with the goal of having your best possible average pace.



100-200m Choice

Primary Objective: Fastest Average Split for 10x100m

Secondary Objective: Each interval within 2 seconds +/-

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