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


Miramar Beach Strength and Conditioning – Crossfit


8:00 minutes, For Quality

6 Inchworm to Hollow Body

8 Alternating Box Step-Ups

10/10 Single Leg Line Hops

:15 second Wall Supported Handstand Hold

Metcon (Time)

4 Rounds

2 Wall Walk

200m Run

8 Box Jump Overs 24/20”


3 Rounds

12 Handstand Push-Ups

400m Run

12 Box Jump Overs 24/20”


2 Rounds

50ft (15m) Handstand Walk

600m Run

16 Box Jump Overs 24/20”


800m Run

Time Domain: 35:00-40:00 minutes

Time Cap : 42:00 minutes

We are looking at a long run workout today with the goal of getting some running volume in. In the states a big theme is to get outside and onto a Turkey Trot or do a big Thanksgiving walk with the family so we are bringing in some good running volume today with 800m – 1200m – 1200m – 800m of running on each round. In total it is 4000m, so note that in terms of time domain and volume for athletes. We can always reduce this and keep the run for all segments to 200m and finish with a 400m Run as the final run of the day in order to reduce total volume.

Primary Objective : Complete the entire workout in under 40:00 minutes

Secondary Objective : Hold an even pace on the run throughout the workout

Stimulus : Aerobic Threshold / Muscular Endurance

*Special Note : For those that know this amount of running will be an issue for you athletes we can make an alternative option where the first 4 rounds are the 200m run, the next 3 rounds are a 500/425m Row, then next two rounds are a 1200/1000m Bike Erg or 45/32 Calorie Echo Bike, and the last round is a finishing 800 to keep this to a total of a Mile of running for those athletes. This will also work for weather related issues with classes and we can mix machines on each portion in order to allow for the flow of class to work with athletes choosing to be on different machines for each portion of this workout.


2 Box Wall Walks

Alt Box Step-Ups 24/20”


Dual DB Push Press 30/20lb, 14/9kg

Alt Box Step-Ups 24/20”


:30 second Wall Facing Handstand Hold 20” Off Wall

Alt Box Step-Ups 24/20”


Box Piked Handstand Push-Ups

:30 second Wall Facing Handstand Hold 20” Off Wall


As Written


Deficit Wall Walks to 45lb Plates

Box Jumps 30/24”

Strict Handstand Push-Ups

100ft HSW (30m)


1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:30 Low Dragon Pose

:30 Twisted Dragon Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstring Stretch

Optional Accessories

4 Sets, For Quality

6/6 Single Arm DB Push Jerk

6/6 Single Arm DB Contralateral Box Step-Ups

Rest as needed between sets



2 Rounds, For Quality

100 Swim

50 Kick

25 Drill / 25 Swim


8 Sets

25 Swim, Descending 1-4, 4-8

rest :30 between each

50 easy

4 Sets

50 Swim, Descending 1-4

rest :45 between each

Pull Set:

300 Pull Swim

Focus on length per stroke and reaching for distance on every stroke

Main Set:

12×100 Swim

odds- w/fins @ steady pace

evens- fastest pace you can hold each time

Rest 30 sec between intervals


100m Easy

Stimulus: Muscular Endurance / Stamina

RPE 7/10

Primary Objective: Main Set (12×100)

Secondary Objective: Hold the evens on the 100 +/- 1sec between interval times

Machine Conditioning

Every 5:00 minutes, 5 Sets, Complete the following:

21/16 Calorie BikeErg

21/16 Calorie SkiErg

21/16 Calorie Row

Score: Slowest Set

This is a continuation of the Calorie work we have been doing the past 2 weeks. The goal of this workout today is to have a descending effort each set. Which means you should be aiming to get progressively faster each interval. This doesn’t have to be by much, this can be by a few seconds each set.

Primary Objective: Descending pace set to set

Secondary Objective: Transitions

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