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

9/7 Calorie Row

2 Wall Walks

15 Banded Goodmornings

3 Tempo Ring Push-Ups (3131 Tempo)

:15 / :15 second Single Arm Ring Plank

Strength + Gymnastics (Checkmark)

Part A)

0:00-2:00 minutes

Max Unbroken Strict Handstand Push-Ups

Part B)

10 EMOM, Alternate each minute:

minute 1 : 5 Deadlifts @ 65%+

minute 2 : Strict Handstand Push-Up @ 30% of Reps of Max

Points of Performance / Extra Instructions

Create a solid stable tripod with an active shoulder, then move into extension through a strong press and firm lockout at the elbow and flexing the core. We want to have some tools in our tool box for the handstand push-up. The Box Pike Handstand Push-Up is definitely our favorite option, but only if the athlete can do it correctly and maintain the proper pressing form. Dual DB Strict Press is never a bad option and helps those that feel like going inverted will be an issue.

For the alternating EMOM we are working up to a heavy 5 rep for the day on Deadlifts. Always with the goal of having quality positions as the priority over the load. Focus on hips and shoulders rising together until the knee then hinging the barbell to the hips.

Metcon (3 Rounds for reps)

3 x 4:00 AMRAP

Buy- In: 20/16 Calorie Row

In Remaining: Time Max Reps


Deadlifts 225/155lb


*Rest 2:00 between sets

Score: Max Reps each Round
Extra Instructions

Goal: Get into the round of 15 each set

Primary Objective: Complete the round of 12 and 12 each set

Secondary Objective : Complete the row in sub 1:00 minute on every set

Stimulus : Muscular Endurance / Stamina/ Push / Pull


Row: 15/12 Cal

Deadlifts @ 60% of Heavy 5 for the Day

Elevated Push-Ups


Row: 18/15 Cal

Deadlifts @ 185/125


As Written


Row: 22/17 Cal

Deadlifts @ 275/185


Recovery / Mobility Protocol

1:00 minute Elevated Prayer Stretch

1:00/1:00 minute Elevated Pigeon Stretch

1:00 minute Seated Chest Stretch

1:00/1:00 minute Scorpion Stretch

Optional Accessories

3 Sets, For Quality:

6-4-2 Turkish Get-Up

12 Reps Med Ball Slam 20/14lb

12 Reps Dumbbell Seesaw Row

200ft Suitcase Carry



2 Sets:

200m Easy

100m Pull w/Pull Bouy and Paddles

100m Kick w/Fins


400m @ smooth effort

Rest 1:00

4x100m @ strong effort

Rest 20 seconds between

300m @ smooth effort

Rest 1:00

3x100m @ strong effort

Rest 20 seconds between

200m @ smooth effort

Rest 1:00

2x100m @ strong effort

Rest 20 seconds between


200m choice

Total Meters = 3,000

Stimulus : Muscular Stamina / Aerobic Threshold

RPE: 6/10

Smooth Effort = Long and Sustainable, breathing every 3-5 strokes

Strong Effort = 500m Race Pace

Primary Objective : Smooth Efforts. We would like to see the emphasis to be on smooth long strokes today over the stronger speed efforts at our 500m race effort.

Secondary Objective : Strong Efforts. Maintaining these with as smooth a feel as possible is the goal


40:00 minute EMOM

minute 1: 15/12 Calorie Row

minute 2: 12 Box Jumps 30/24”

minute 3: 15/11 Calorie Echo Bike

minute 4: 50ft Handstand Walk

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