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:


For Quality:

60 Second Jump Rope Practice

8/8 Single Arm Ring Row

10 90/90 Hip Rotations

20 Second Ring Plank

Skill Work

Gymnastics Strength / Murph Prep

For Quality:

4 Sets

1:00 Max Strict Pull-Ups 31×1 Tempo

Rest 30 seconds

1:00 Max Ring Push-Ups 31×1 Tempo

Rest 30 seconds

Extra Instructions:

Focus on a strict tempo and adjust the movements as necessary to maintain the tempo. We would be looking to add a band for band assisted pull-ups or could move to a toenail spot pull-up . For the rings just move the rings up and create less of an angle to take bodyweight off of the movement.


Metcon (Distance)

3 Sets, For Distance

4:00 AMRAP/ 2:00 REST

*Handstand Push-Ups

20 Renegade Rows

**Jump Rope Work

-Max Distance Farmers Carry in Remaining Time 70/53lb

10 Dual DB Strict Press

100 Single Unders

DB/KB: 35/25


10 Box Pike SHSPU

100 DU OR 1:00 Effort

DB/ KB: 50/35


Strict Deficit HSPU (2.5/1″)

DB/ KB: 70/ 50

50 Crossovers

Stimulus : Shoulder Stamina/ Endurance

Primary Objective : Compete all work to the farmers carry in 3:00 or less

Secondary Objective: stay unbroken for the farmers carry

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

2-3 Skin the Cats

10-15 Dumbbell Chest Flys

10-15 Dumbbell Skull Crushers


Running Intervals


400m Easy


200m @ 5k Pace

50m Float / Jog

150m @ Faster

50m Float / Jog

100m @ Faster

50m Float / Jog

50m @ Sprint


3 Sets:

2 Rounds

600m @ 5k Race Pace

200m Float Recovery (1:15-1:30/k Slower than 5k pace)

200m @ Mile Race Pace

200m Float Recovery (1:15-1:30/k Slower than 5k pace)

Rest 3:00 sets


Snatch Complex

Every 3:00 x 5 Sets

1 Snatch Pull +

1 Low Hang Squat Snatch +

1 TnG Squat Snatch

-Rest 10-15 seconds-

1 Squat Snatch

Starting @ 70% of 1RM Squat Snatch and increasing load to heavy for the day

The focus here is to work on positions staying over the bar longer, loading the hamstrings at the low hang position by pressing the ground away, pushing the knees back, all while keeping the hips low with your eyes on the horizon. Keep the bar close by keeping lat tension and driving up and through the bar.

Extra strength

12 minute EMOM

5 Banded Strict Press @40% (red bands)

% today is based off of your 1 rep max Strict Press


*We also use heavy dumbbells as anchors.

(Rest 5:00 minutes between EMOM’s)

12 minute EMOM

3 Banded Deadlift @50% (green bands)


% today is based off of your 1 rep max Deadlift