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


Miramar Beach Strength and Conditioning – Crossfit


3 Sets, For Quality

:30 Jump Rope Practice

15 Banded Goodmornings

20 Alternating Bird-Dogs

10/10 Single KB B-Stance Deadlift


Tempo Deadlift

(3s Down + 3s Up)

3 x 10

Rest 3:00 between sets

Starting @ 55% of your 1rm and increasing the load each set.

The focus today is on both the concentric and eccentric phases to work through quality positions and create greater time under tension.

Metcon (Time)

For Time


American KBS 53/35lb, (24/16kg)

50 Double Unders to Start Each Set

Goal : 6:00-8:00 minutes

Time Cap : 12:00 minutes

Primary Objective : Complete the KBS Unbroken through the round of 30 reps

Secondary Objective : Unbroken Double Unders

Stimulus : Posterior Chain / Muscular Stamina/ Grip


Russian KBS 35/26lb, (16/12kg)


Russian KBS 53/35lb, (24/16kg)


As Written


70/53lb, (32/24kg) OR

Weighted Double Unders

*Choose either if you get into this one today


:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Optional Accessories

For Quality:

2 Sets

50ft (15m) Dual KB Front Rack Carry

15 Dual DB Hammer Curls

50ft (15m) Dual KB Front Rack Carry

15 Behind the Back Barbell Wrist Curls

50ft (15m) Dual KB Front Rack Carry

-Max Dual KB Farmers Hold 70/53lb, (32/24kg)

Rest as needed between sets

Choice on Loads for Front Rack Carry

Active Recovery (Option 1)


Warm Up

4x75m as

25m Kick + 25m Easy + 25m Moderate

R: as needed between sets

Drill Set


25 Drill + 25 Swim


Set 1: Catch-Up

Set 2: Fingertip Drag

Set 3: Single Arm Swim (Right)

Set 4: Single Arm Swim (Left)

Rest 30 seconds after each set

Pull Set

500m Pull with Bouy and Paddles

*Focus here is to develop a long stroke pressing all the way through the finish by the hip

Rest 3:00 minutes

Sprint Set

10x25m All-Out Sprint

R: 1:00 between sets

*Focus here is to find power on each stroke and finish strong while getting length in the water. If you can do each sprint without breathing across the pull. This means we want you to keep your head down in the water and focus on body position as you reach and rotate.


200m as breast/back by 25m

Active Recovery (Option 2)

4 Sets, For Time:

0:00 to 3:00 minutes, complete:

42/34 Calories

3:00 to 5:00 minutes, complete:

30/24 Calories

5:00 to 6:00 minutes, complete:

18/14 Calories

Start each new set on the 8:00 minute mark

*Set 1: Row Erg

*Set 2: Ski Erg

*Set 3: Bike Erg

*Round 4: 42/34 Bike Erg , 30/24 Row Erg, 18/14 Ski Erg

Score: Total Working Time

Aim to build your pace from Cals to Cals ensuring you complete the set calories within the designated time frames set. Scoring will be a little challenging with this, so be sure to set your monitor up into ‘Intervals Variable’, selecting Calories with ‘undefined rest’ then at the end, add up all the working times to have one big number.

Primary Objective: Completion

Secondary Objective: Descending Paces

RPE: 8/10

Stimulus: Aerobic Power


General Warm Up:

Prayer Pose

Thread the needle

Squat To Toe Touch


Specific Warm Up

2 Rounds

:30 Machine

10 Plate deadlifts

10 Plate shoulder to overhead

10 Step ups



14 Min AMRAP

Option 1: Teams of 2

9 Cal Bike OR 12 Cal Row

15 Synchro Ground to Overhead

18 Box Jumps OR Step Ups

21 Air Squats OR Box Squats

**1 Partner working while the other is resting. Partners will split work however they want.

Option 2: Teams of 3

Partner 1 accumulates calories while partner 2 & 3 complete 1 full round of:

12 Synchro Ground to Overhead

15 Box Jumps OR Step Ups

18 Air Squats OR Box Squats

**Splitting reps anyway until 1 full round is completed. Partner 1 will then get off their machine switching places with partner 2 and continue working through another full round. Upon completion of the second round partner 3 will get on the machine continuing through round for the entire 14 minutes.

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