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

Standing Quad Stretch

Lat Roll

Low back roll


Specific Warm Up:


15 Banded Goodmornings

10 Alt V-Ups

15 Banded Face Pulls

2 Wall Walks + 10 second Nose to Wall Handstand Hold

8/8 SA DB Hang Muscle Clean and Press


Shoulder Press

Part A)


5 Banded Strict Press @ 40-45

(light-mod bands)

% based off of your 1 rep max Strict Press

(Rest 4:00 minutes between EMOM’s)


Part B)


3 Banded Deadlift @ 50-55%


% based off of your 1 rep max Deadlift


Metcon (AMRAP – Rounds and Reps)

9:00 AMRAP

7 Handstand Push-Ups

9 Dual DBHang Clean and Jerk

16Sit-Up Variation

Goal : Sub 2 minutes / round

5+ Rounds

7 Kneeling Box Pike HSPU

9 Dual DB Hang C&J 25/15lb

16 Ab mat Sit-Ups


7 Kipping HSPU

9 Dual DB Hang C &J35/25lb

16 V-Ups


7 Strict HSPU

9 Dual DBHang C&J 50/35lb

16 V-Ups


7 Wall Facing HSPU

9 Dual DB Hang C&J 70/50lb

16 GHD Sit-Ups

Primary Objective : Complete each set in 2:00 or less

Secondary Objective : Complete each movement unbroken

Stimulus : Shoulder / Midline Pump

Extra work


1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Childs Pose

Optional Accessories

4 Sets, For Quality:

100ft KB Farmer Carry, 70/53lb, 32/24kg

8/8 Kettelbell Halos , light load

15 reps Finger Flexor Curl (red band)

Rest as needed between sets


Running Intervals :

As Separate Session

4x400m @ mile pace / 1500m pace

Rest 1:00


Rest 3:00 minutes (complete 400m jog)


2x 800m @ 3k Pace

Rest 1:30


Rest 3:00 minutes (complete 400m jog)


4x400m @ mile pace / 1500m pace

Rest 1:00

The goal, training you to learn race specific speed and fatigue resistance abilities. We are working on speed extension from previous running interval sessions. Moving into the 400m and 800m range will create an even greater challenge on our lactate clearance ability as well as running efficiency in the later sets.


Clean and Jerk

Build up to a heavy single at 87-90% of your 1rm Clean and Jerk


Every 90 seconds, 6 Sets:

1 Clean + 1 Front Squat + 1 Jerk

Percentage 85% of your 1rm Clean and Jerk

If you are feeling good, on your last 1-2 sets you may increase to 87%. We would rather tidy and strong form over instability and compromising form.

*Squat Clean, a friendly note, we will specify if we want you to perform power clean.

Gymnastics Conditioning

Every 3:00 minutes, 6 Sets

7/5 Bar Muscle Ups

50ft Dual KBOverhead Walking Lunges 53/35lb

14 Toe to Bar