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


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:


1:00 row

8_ Half Kneeling KB Windmi ll

2_Wall Walks + :10_Wall Ho ld

8_ Single Arm KB Upright Rows

5_ Ring V-Out s

Skill Work

Skill Session: Toe to Bar

10:00 CAP

(1:45 per section)

A)_ Strict Bar Hanging Hollow to Arch

3-5 Sets x 3-5

B)_ Beat Swing s

2-3 Sets x 8-10

C)_ Kipping Knee to Chest

2-3 Sets x5

D) Kipping Knee to Elbow

2-3 Sets x5

E) Alternating Single Leg Toe to Bar

2 Sets x6-8

F) Toe to Bar

2 Sets of 3-5


Metcon (Time)

For Time:

Buy in: 50/40 Cal Row



*Core Movement


Alternating Dumbbell Hang Snatch


Cash out: 50/40 Cal Row

Time Domain: 15:00-18:00

Time Cap: 20:00

Buy In: Row: 40/32 Cal

Strict Knee Raises

Cash Out: 600m Run

DB: 35/25


Buy In/ Cash Out: Row: 40/32 Cal

Kipping Knee to Chest

DB: 50/35


Toe to Bar

DB: 70/50


-Gymnastics Skill / Volume Development

-Grip / Lactate Threshold

Focus is on the development of toe to bar volume along with finding a good rhythm on the dumbbell that allows for consistent big sets while still breathing and catching your breath.

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

3 Sets, For Quality:

100ft Farmers Carry, Heavy Load

20_ Dual DB_Rear Delt Flys , Light Load

5/5 Turkish Get-Up, Moderate Load


Running Intervals

Warm Up:


*Nasal breathing if possible


10 x 250m @ 1 Mile Pace / 1500m Pace

Rest: 40 seconds between each

Rest 3:00 minutes

500m Jog

Rest 3:00 minutes

10 x 200m @ 1 Mile Pace / 1500m Pace

Rest: 30 seconds between

Cool Down:

Accumulate the following rep frames

1. 30 Hip 90/90 Rotations e/side

2. 30/30 Kneeling Thoracic Rotations

3. 15/15 World’s Greatest Stretch

We want you to build on your 1 mile output.

Place additional time prior to this workout priming calves and 1 mile pace

Extra strength

Snatch Complex

Every 2:30 x 6

1 Snatch +

1 Low Hang Snatch +

2 Hang Snatches


Holding between 65-75% of 1rm snatch, even if you are feeling great, please hold the desired percentage range.

Our goal for this session is to strengthen the Anterior and Posterior chains together and be effective in teaching you to relax your arms and trust using your legs more. Remember, the Low Hang is below the knee.

Make sure you pause and control the barbell when lowering it into the Low Hang & Hang positions.

Tips on the Lowering the barbell for Consecutive Hang rep s