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


Miramar Beach Strength and Conditioning – Crossfit


12:00 minutes

Beginning the Session with some Active Range of Motion mobility work:

2 Sets, For Quality:

10 Alternating Deep Lunge Mountain Climber to Stretch

6-8 Med Ball Thoracic Opener

:30-45 second Dead-Hang

Once you complete the above Mobility work, please move into the General Warm Up for the day:

2 Sets, For Quality:

5/5 Single Arm Ring Row

5/5 Single Leg Dumbbell RDLs

5/5 Single Arm Dumbbell Sots Press

5 Barbell Kang Squats , 45/35lb

Clean and Jerk

Every 2:00 x 5 Sets:

1 Clean

Rest 20s

1 Clean and Jerk

Starting @ 80% of your 1rm Clean and Jerk and increasing the load each set

Primary Objective : Aim to finish @ 90% of your 1rm Clean and Jerk

Secondary Objective : No misses

Extra Instructions

Focus on the correct position and control the movement with leg drive from the floor and turning the elbows over fast through into a good front rack position in the catch. Stand up forcefully out of the front squat before adjusting hands and then performing a powerful split jerk. Keep a vertical dip and drive with the barbell high on the front rack before driving through the bar and landing underneath the bar in a tight powerful split position before standing back up to full extension.

Metcon (AMRAP – Rounds and Reps)

11:00 AMRAP

1 Legless Rope Climb

3 Burpee Box Jump Overs 24/20”

5 Dual Kettlebell Hang Clean and Jerk 53/35lb

Extra Instructions:

We are focused on a little upper body stamina and efficiency here with the combination of legless rope climbs, burpee box jump overs and dual kb clean and jerk. We said hang today as we didn’t want any questions about it, but that is always the assumption with kb clean and jerks 🙂

Primary Objective : Legless Rope Climb Efficiency

Secondary Objective : Maintaining 90 seconds or less / round

Stimulus : Gymnastics Density / Upper Body Push / Pull

2 Pull to Stands

3 Burpee Box Step-Ups 24/20”

5 Dual DB Hang C&J 30/20lb


2/1 Rope Climb

3 Burpee Box Jump Overs 24/20”

5 Dual KB Hang C&J 44/26lb


As Written


2 Legless Rope Climb

4 Burpee Box Jump Overs 24/20”

6 Dual KB Hang C&J 70/53lb


1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Optional Strength Accessories

5 Sets

5/5 Barbell Front Rack Bulgarian Split Squat

5 Weighted Strict Pull-Ups

Rest as needed between sets



2 Sets, For Quality:

100m Easy

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

50m Kick

50m Pull

50m (25m Easy + 25m Fast)

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

Fist Swim,

Catch-Up Swim,

Fingertip Drag Drill


Broken 1500m

00:00 – 10:00 minutes

500m Swim

10:00 – 18:00 minutes

400m Swim

18:00 – 24:00 minutes

300m Swim

24:00 – 28:00 minutes

200m Swim

28:00 – 30:00 minutes

100m Swim

Primary Objective: Maintaining fastest overall average pace per 100m

Secondary Objective: Descend pace moderately over the course of the broken 1500m

Stimulus: Lactate Threshold / Upper Body Muscular Stamina


40 minute EMOM, Alternate each minute:

Minute 1: 16/12 Cal Echo

Minute 2: 12-15 Toes to Bar

Minute 3: 14/11 Cal SkiErg

Minute 4: 60ft (18m) Handstand Walk, w/obstacle

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