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


Miramar Beach Strength and Conditioning – Crossfit

Warm-up (No Measure)


Run 100m

5 Strict Pull-ups/ Ring rows

5 Push-ups

5 Shoulder press (empty bar)

5 Overhead squats

5 Box Step ups

Warm Up

3 Sets, For Quality

8/8 Quadruped Thoracic Rotations

:20 second Extended Reverse Plank Bridge

50/50ft (15/15m) Single Arm OH DB Carry

10 DB Goblet Cossack Squat

Weightlifting Primer

(10:00 minute cap)

Empty Barbell

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Snatch Grip Push Press

3 Overhead Squat

3 Snatch Balance

into ..

4 Sets

Muscle Snatch + High Hang Snatch + Snatch Balance

Building loads on each set

*The focus here developing speed through the middle and a strong overhead position in the bottom of the Squat


Squat Snatch

Every 8:00 X 2 Sets

6 Reps @ 70%

4 Reps @ 75%

2 Reps @ 80%

*Those that are looking good and feeling the flow today should be thinking about increasing weights on the second wave

**Potential Pacing Scheme:

1 Rep Every :30

Metcon (Time)

For Time


Alternating DB Snatch 50/35, (22.5/16kg)

Step-Down Box Jumps 24/20”

Goal : 4:00-7:00 minutes

Time Cap : 8:00 minutes

Primary Objective : Unbroken Alternating DB Snatch

Secondary Objective : Achieve fastest overall time

This one is meant to be a sprint couplet and the goal here is to maintain unbroken Alternating DB Snatches as we stay moving fast on the Box Jump. The one thing today that will slow you down is the need to hit full extension on top of the box before stepping back down into the next rep. Make sure to hit full extension on both the Box Jump and the Alternating DB Snatch as that is the primary point of performance here for dictating successful reps.

Stimulus : Glycolytic / Sprint Couplet


DB Snatch: 30/20lb, (14/9kg)

Box Step-Ups 24/20”


DB Snatch: 35/25lb, (16/12kg)


As Written


DB Snatch: 70/50lb, (32/22.5kg)



Kicking Set

6×25 Kick Hard

Rest: 30 between

Main Set

3x100m at Easy/Moderate Pace

Rest: 10 between

3x100m at Strong Pace

Rest: 20 between

3x100m at Hard Pace

Rest: 30 between

Pull Set

2 Sets

200m Strong Effort Steady State Pulling Only *16-18 strokes per lap

Rest 1:00 between sets

Machine Conditioning

40 minute EMOM, Alternating each minute:

Minute 1: 12 Chest To Bar Pull-Ups

Minute 2: 12 Lateral Box Jump Overs @ 24/20″

Minute 3: 50ft (15m) Yoke Carry, Heavy

Minute 4: 15/12 Calorie Echo Bike

Throughout this EMOM, you should be aiming to feel in control. The station that should take the longest will certainly be the Echo Bike so approach that minute with a little more intensity. Minute 1 to 3 should all be completed in under 35 seconds at most. If you do not have access to a Yoke, please complete a barbell back rack carry or a :30 second stationary hold @ 80-90% of your 1-rep max Back Squat.


1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations

Optional Accessories

Part A)

4 Sets, For Load

1 Snatch High Pull + 3 Floating Snatch High Pulls

Holding 85-90% of your 1rm Snatch

On the Floating Snatch, remember to bring the barbell down to the lowest point you can without the barbell touching the floor and then explode up.

Part B)

3 Sets, For Load

8/8 Single Leg Barbell Hip Thrust, light loading

8 Romanian Deadlift, moderate loading

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