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


Miramar Beach Strength and Conditioning – Crossfit


2 Sets, For Qualty

30 second Bike

5/5 Single Arm Ring Row @ 2020 Tempo

10 Dual KB Deadlift

30 second Jump Rope

Gymnastics Skill Work

Legless Rope Climb Skill Work

Spend 10:00 minutes or so going over little technique components that can help with the legless rope climbs.

Move fast, big arms pull, and leg drive to get bigger pulls up the rope.

Bicycle Leg Drive

Gymnastics Skill Work

Rope Climb Skill Work

Metcon (Time)

8 Sets, For Time

1 Legless Rope Climb 15/12ft

30 Double Unders

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

10/7 Calorie Echo Bike

**Rest 1:00 between sets

Goal = 2:00/ Set

Time Domain : 20:00-25:00

Time Cap : 30:00

This is a progression from last week’s EMOM, now in a “For Time” format with legless rope climbs! This should help you feel more confident and ready to tackle today’s workout.

Primary Objective : Goal is to complete each set in as close to 2:00 minutes as possible

Secondary Objective : Complete each bike in 30 seconds or less

Stimulus : Grip / Muscular Stamina

**Machine Subs:

13/10 Cal Bike Erg, Ski Erg, Row

150m Run Sprint

6 x 25/25 Shuttle Run**


1 Pull to Stand

60 Single Undeers

100ft (30m) Farmers Carry 35/26lb, (16/12kg)

8/6 Calorie Echo Bike


1 Rope Climb 15ft

15 Double Unders

100ft (30m) Farmers Carry 53/35lb, (24/16kg)

8/6 Calorie Echo Bike


As Written


2 Legless Rope Climb 15/12ft

30 Double Unders

100ft Farmers Carry 100/70lb, (45/32kg)

12/9 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

4 Sets, For Quality

:30 Alternating Plank Hip Drops

8/8 Single Arm Turkish Sit-Ups

:30 Weighted Wall Sit

This one can be optional to add in for the class today depending on how long the workout takes and how long you spend on legless rope climb / rope climb efficiency

Active Recovery (Option 1)


Warm Up

2 Rounds, For Quality:

100m Swim

100m Kick

100m Pull

Drill Set

4 x 50m

(25 Drill + 25 Swim)

Rest as needed between sets

Speed Primer

6 x 50m, Building

*Moderate 25 + Hard 25

Rest 1:00 minute between sets

Main Set/Time Trial

For Time:

500m TT

*Please make special note of the time here as we will be revisiting this down the line


100m Easy

Video Support:


Fingertip Drag

Catch-Up Drill

Remember that good technique is key throughout the session, not just in the drills. Pay attention to your form, breathing, and body positioning.

For the time trial, give it your all and strive for a personal best. Even if it’s challenging, it’s an opportunity to measure your progress.

Active Recovery (Option 2)

40 minute EMOM

Minute 1: 16/13 Calories Row

Minute 2: 5 Sandbag Onto Blocks/ Over Bar, 150/100 lb, (68/45kg) 44/48”

Minute 3: 15 Ghd Sit Ups

Minute 4: 100ft Sandbag Carry, 150/100 lb, (68/45kg)

In today’s EMOM (Every Minute on the Minute) workout, your primary goal is to position the Sandbag securely on top of a platform, whether it’s placed on top of two plyo boxes, an array of jerk blocks, or a yoke. During the rowing minute, prioritize higher output, smooth and consistent stroke pattern. This strategy will help you make the most of your rest periods during the later rounds of the workout, which becomes increasingly critical.

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