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


Miramar Beach Strength and Conditioning – Crossfit


Warm-Up (5:00-11:00)

2 Sets, for Quality (6:00 minutes)

:24 Second Wall Thoracic Extension Pulses

12 Banded Face Pulls

6/6 Single Arm Dumbbell Upright Row

6 Inchworm Slides

Gymnastics Skill Work

Gymnastics Skills (17:00-27:00)

Every 2:00 minutes, 5 Sets

:30 seconds of Working Time Accumulating

Rest the remainder of the 2:00 minutes before getting back into the next set


Freestanding Handstand Plate Walks


Handstand Plate Walks (Wall Supported)


Box Plate Walks


Downward Pike Plate Walks

Metcon (4 Rounds for reps)

4 Sets

(3:00 On : 1:00 Rest)

3 Wall Walks

15/12 Calorie Row

2 Wall Walks

15 Toes to Bar

1 Wall Walk

Max Alt. Dumbbell Hang Snatch

Load : 50/35lb

Goal : 10+ Rep on Alternating DB Hang Snatch

Primary Objective : Complete the Buy in movements in 2:30 or less

Secondary Objective : Maintain unbroken reps on the Toe to Bar and Wall Walks

Stimulus : Upper Body / Midline Conditioning


12/9 Cal Row

Strict Knee Raises

Dumbbell 25/15lb

Box Wall Walk


Dumbbell 35/25lb

Alternating Toe to Bar


As Written


15ft Handstand Walk

Dumbbell @ 70/50lb


Recovery / Mobility Protocol

1:00 minute Down Dog to Updog

1:00 minute Thoracic Extension with Foam Roller

1:00/1:00 1:00 minute Scorpion Stretc h

:30/:30 second Thread the Needle Stretc h

Optional Accessories

4 Sets, For Quality

50/50ft (15m/15m) Single Arm Overhead Carry , For Load

20 Alternating V-Ups

:30/:30 second Paloff Press Hold

Active Recovery (Option 1)

Complete the following:

10 minute AMRAP:

1000/900m SkiErg

1000m Run

Max Meters on Rower in the remaining time

Rest 4:00 minutes

8 minute AMRAP:

800/750m Row

800m Run

Max Meters on SkiErg in the remaining time

Rest 4:00 minutes

6 minute EMOM, alternating each minute:

Minute 1: 20/15 Cal Row

Minute 2: 15/12 Cal SkiErg

Goal for today’s active recovery session is for you to identify the best strategy for each piece. We don’t want an all out effort, hold between a 7-8 RPE rating. What would be considered successful is to achieve more than 1 minute on the “max meters” movement.

Active Recovery (Option 2)


3 Sets

50m Free

50m Kick

50m Pull


3 Sets: for Max Distance

10:00 minutes Max Meters

Rest 5:00 minutes between efforts

Goal: Increase pace from set 1-3, with the goal of increasing length per stroke and really building in a solid breathing pattern. We want to focus on trying to breath every 3 strokes, which means you will alternate which side to breath on each time. This will feel slower at first, but in time develop a better rhythm and cadence to your swimming.


6 x 50m Kick With Fins

Rest 30 seconds between each


Level 3 and 2: as prescribed

Level 1:

4 Sets: for Max Distance

5:00 minutes

Rest 2:30 between sets

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