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:

8 minute EMOM

Minute 1: 45s machine choice

Minute 2: 8/8 Single Arm KB Bottom Up Presses

Minute 3: 8KipSwings +

15-20 secondHanging Knee Tuck

Minute 4: 20-30sNose to Wall Handstand Hold


Shoulder Press

Every 2:30 minutes x5 Sets:

1 Pause Strict Press (1s Pause)

2 Strict Presses

Start @ 70% of 1RM

Goal is to establish a heavy weight of this complex within the 5 sets.

On the pause rep you must pause the barbell at eye height then press through.

Skill Work

Bar Muscle-Up Skill Progression

Kipping Handstand Push-Ups Progression

10:00 CAP


Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP

(With a partner)

*Gymnastic Pull movement

Handstand Push-Ups

Stick Over-Unders 24/20’’

(Split reps evenly)

Reps/ movements vary upon difficulty level.

Goal : 6+ Rounds

Stimulus : Upper Body Focused Muscular Endurance / Stamina

Primary Objective : Unbroken Movements

Secondary Objective : Best total score of rounds and reps
Fitness :

10 Jumping Pull-Ups

10 Dual Dumbbell Strict Press

10 Stick Jumps 12’’

10 Bear Crawls Around Box

Performance :

10 Chest to Bar Pull-Ups

10 Box Piked Handstand Push-Ups

10 Stick Over-Unders 24/20’’

Elite :

10 BMU

14 Strict HSPU

18 Stick Over-Under (24/20″)

The focus is on the gymnastics today and the interference work between the bar muscle-ups, handstand push-ups and stick over- unders. This is a new movement but will jack the heart rate up and add the pump in the arms.

Extra work


10/10 Side Lying Thoracic Rotatio n

10 Foam Roll Thoracic back area

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

Optional Accessories

Perform the following movements in Tabata Format:

(8x :20 ON/ :10Rest)


Strict Pull Ups

*Rest 2:00 minutes between


Dumbbell Hex Head Hold

*Rest 2:00 minutes between


Plate Pinch Hold


For Time:

1500m SkiErg

Rest 1:00 minute

150 Wall Balls, 20/14lb (9/6kg) 10ft target

Rest 1:00 minute

15 Squat Snatches, 185/125lb (83/55kg)

Time Cap: 20 minutes

Score: Total Time (including rest)

Primary Objective: Wall Balls

Secondary Objective: Achieving the best possible time at each part.

We want you guys to push each individual section to achieve the best possible time. Aim for as few sets as possilbe on the Wall Balls


5 x 800m + 200m jog right after each 800m effort

Rest: 2:00 minutes between sets, includes 200m jog

Rest: 4:00 minutes (total)

4 x 400m

Rest: 2:00 minutes between sets


800’s: Start at 5k pace and you must increase effort across the remainder of the working sets.

Example: 800s — 2:27, 2:25, 2:22, 2:20, 2:17

Extra strength


Snatch Complex

Every 2:30 minutes, 5 sets:

1 Power Snatch + 2 Snatches + 1 Overhead Squat

Holding between 80-85% of your 1 rep max Power Snatch.

Unbroken : Touch and Go

Our goal for this piece today is to replicate similar Power and technique used in the Power Snatch and put into the Squat Snatch. Please focus on extension and being patient through your pull.



3 Banded Deadlift @50% (green bands)

% based off of 1RMDeadlift