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


Miramar Beach Strength and Conditioning – Crossfit


9:00 minute EMOM

minute 1: 10 Air Squats + :10 Hollow

minute 2: 10 Alternating Step-Ups + :15-:20 Scapular Pull-Ups

minute 3: 5 Walking Inchworm to Hollow (3 second pause)

Back Rack Lunge

Take 12:00 to Establish

Barbell Back Rack Stationary Reverse Lunge

Establish a 10RM / Leg

*1:00 Rest between legs is allowed

Extra Instructions / Points of Performance

We are working on retesting where we are from week one with the goal of improving by 10-20lbs, 5-10kg here. We have put a lot of time into developing the legs and evening out any asymmetries, now is the time to test it.

Metcon (Checkmark)


Minute 1: Max Strict Pull-Ups

Minute 2: 10 Dual DB Step-Overs 50/35lb, (22/16kg) 24/20”

Minute 3 : 100ft (30m) Sandbag Carry 150/100lb, (68/45kg)

Minute 4 : Rest

Primary Objective : Complete 50%+ of your max unbroken strict pull-ups within the max effort minute. Noting that these do not have to be unbroken today.

Secondary Objective : Complete each of the other two movements in 40 seconds or less

*Sub is Dual KB Front Rack Carry at 70/53lb, (32/24kg)

Stimulus : Upper Body Pulling + Lower Body Unilateral Strength / Muscular Endurance


Max Banded Strict Pull-Ups

12 Alt. Box Step Ups 24/20″

100ft (30m) DB Farmers Carry, 45/25lb, (20/12kg)


Max Strict Pull-Ups

10 Dual DB Step-Overs 35/25lb, (16/12kg), 20” Box

100ft (30m) Sandbag Carry 100/70lb, (45/32kg)

Sub is Dual KB Farmers Carry at 53/35lb, (24/16kg)


As Written


As Written


1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Childs Pose

Optional Accessories

3 Sets, For Quality:

12 Reps Med Ball Slam 20/14lb

12 Reps Dumbbell Seesaw Row

100/100ft (30/30m) Suitcase Carry

Active Recovery (Option 1)



150m Choice Swim


Every 75 seconds, 5 Sets, complete the following:

50m Freestyle


Every 60 seconds, 5 Sets, complete the following:

50m Freestyle

Rest 2:00 minutes


Drill Set

2 Rounds,

25m Fingertip Drag/25m Swim

25m Single Arm Swim (right)/25m Single Arm Swim (Left)

25m Streamline Kick (no board)/Swim @ hard effort

25m Fist Swim/25m Swim

25m Streamline Kick (no board)/25m Swim @ hard effort


4 Sets x 100m Pull

Rest 30 seconds between sets

Stamina Set

Every 2:00 minutes, 10 Sets

100m Swim, holding max sustainable pace

Score = Average Pace Across

Cool Down

100-200m Easy

Active Recovery (Option 2)

Every 10:00 minutes, 6 Sets

500m Row

100ft (30m) Farmers Carry 70/53lb, (32/24kg)

500m Ski

100ft (30m) Dual KB Front Rack Carry 53/24lb, (24/16kg)

1000m Bike Erg

-Max Effort Sandbag Bear Hug Hold 150/100lb, (68/45kg)

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