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:


100m Run

10 Deep Lunge Mountain Climbers

10 Prone Y, T, W

5/5 Single Arm Ring Row

10 Hollow Rocks

Skill Work

Ring Muscle-Up Skill Day

-Ring Row Muscle-Up Transition

– Toenail Spot Muscle-Up

-Banded Ring Muscle-Up ( Strict + Kipping )

– Box Transition Muscle-Up

– Kip Swing Ring Pull-Up

– Ring Swing (Low and High Ring Drils)

Spend 10-15 minutes here working on skills and drills building into the higher skills depending on the athletes ability


Metcon (4 Rounds for time)

4 Rounds

400m Run


*Gymnastic variation

Rest 3:00 minutes between sets

30:00 CAP

Score : Slowest Set

Time Domain : 3:00-4:00 / Set

Time Cap : 5:00 / Set

25 Ab Mat sit ups

15 Ring Rows


25 V-Ups

15 Chest to Bar Pull-Ups


30 V-Ups

10/7Ring Muscle-Ups

Primary Objective : Ring Muscle-Ups, focus on completing these as fast as possible, whether that means breaking up into 3s, going unbroken, or even finding a way to do quick singles.

Secondary Objective : Complete each set in under 4:00 minutes

Stimulus : Gymnastics Volume / Midline Conditioning

Extra work


1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories

Accumulate the following reps, For Quality:

100 Behind The Back Barbell Wrist Curls, 45/35lb

100 Banded Face Pulls , Red Band

After every break on these two movements, complete:

100ft Dual Kettlebell Overhead Carry , Moderate Load


Running Intervals :

As Separate Session

4 Sets:

5 x 300m

Rest 45s between intervals

Rest 5:00 between sets

Rest 7:00 before final set

Pace :

1 Mile pace

The goal, training you to learn race specific speed and fatigue resistance abilities. This should become apparent in the later sets, obviously the more exposure to this style of training the less the fatigue or lactic will play a role.

Sets of 5 x 300m at mile pace with 45” rest is a race specific speed-endurance workout in disguise.



4 Sets:

1 Snatch Pull with a 1s hold at the top (Snatch Pull Hold)


2 Power Snatch

*Start @ 72% of 1rm Power Snatch and then increase load each new set.

No higher than 75%

Rest: 30s

*Increase load to 80% of 1rm Power Snatch

1 Power Snatch

1 Squat Snatch

Rest: 30s

*Increase load to 85% of 1rm Power Snatch and then increase load each new set. No higher than 95% of 1rm Power Snatch

2 Squat Snatches

*1 Entire set consists of 7 reps


3:00 on/1:30 off:

100 Double Unders

3/2 Legless Rope Climbs, 15ft

*In remaining time, accumulate

Max Dumbbell Squat Snatches, 100/70lb

Repeat this format until you accumulate 32 reps

Score : Total Time (including rest)

4 round cap for this workout . If you are still working in the 4th round, please extend the time frame out to 4 minutes.

Primary Objective : Dumbbell Squat Snatch Cycle Speed

Secondary Objective : Legless Rope Climb

Stimulus : Volume/Efficiency and Upper body Pulling Strength