Miramar Beach Strength and Conditioning – Crossfit


(Roller, Band)

:30 each side

General Warm Up:

Banded Tricep stretch

Banded Good morning

Standing Quad Stretch

Lat Roll

Low back roll


Specific Warm Up:

3 Sets, For Quality:

15 I, Y, T’s, Light Fractional Plates

5/5 World’s Greatest Stretch

20/20 Lateral Banded Monster Walk s

then complete:


Max Air Squats

*Looking for maximum speed on these reps. It doesn’t matter if Range of Motion is a little off, it is about the speed of the movement.

15:00 CAP

Skill Work

Skill/Drills *Coaches Notes Only

Ring Muscle-Ups

– Seated Banded Ring Muscle-Up

– Feet Elevated Ring Muscle-Up Transition

– Ring Swing Pull-Ups

– Muscle-Up Pop Swing + Swing and Pull to Hip


Metcon (Time)

4 Sets (Each for Time)

*Pull Up Variation

7 Burpee Box Jump Overs 24/20”

*Cal Echo

7 Burpee Box Jump Overs 24/20”

*Pull Up Variation

Rest 2:00 between sets

Time Cap: 22:00

Goal: sub 3:30 minutes for each set

Score: Fastest completed set

Banded Strict Pull Ups: 9

Echo: 12/9Cal


C2B: 9

Echo: 15/11Cal


RMU: 7/5


Echo: 18/13 Cal

Primary Objective:

Treat each interval with your best output.

Secondary Objective:

Unbroken Muscle-Ups

Stimulus: Anaerobic / Muscular Stamina

Extra work


1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Optional Accessories

4 Sets, For Quality:

10 DB Poliquin Raises , Moderate Weight

10/10 Single Arm Dumbbell Rows, Heavy Weight

:20/:20 Single Arm Ring Plank Hold


Machine Conditioning

For Time

40/30 Cal BikeErg @ 105-110% FTP

20/15 Cal SkiErg @ Easy pace

60/45 Cal BikeErg @ 100-105% FTP

20/15 Cal SkiErg @ Easy pace

*80/60 Cal BikeErg @ 95-100% FTP

20/15 Cal SkiErg @ Easy pace

60/45 Cal BikeErg @ 100-105% FTP

20/15 Cal SkiErg @ Easy pace

40/30 Cal BikeErg @ 105-110% FTP

*FTP Functional Threshold Power

Calculated from20:00 Max Watt Test

(If 20:00 Test unknown, perform 20:00 test)

Primary Objective: Holding Bike paces, even if you are feeling good, hold the desired %

Secondary Objective: SkiErg, ski at a pace that will allow you to hit the bikeerg at the desired paces. Additionally, this is where you can increase or make time in the overall workout. As the Bike speed is a fixed speed.

Extra strength

Strength: Back Squat

Complete the following:

2 Sets

5 reps @ 60%-65%

Rest 1:00

3 reps @ 70%-75%

Rest 1:00

1 rep @ 77%-82%

Rest 1:00

3 reps @ 70%-75%

R: 1:00

5 reps @ 60%-65%

Rest: 3:00 b/s

Percentages are based on your 1rm Back Squat

We would like you to ditch your weightlifting belt, if safe and possible for you. Learn to brace without a belt and also focus on screwing / applying torque with your feet into the ground.