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:


:30 Machine Work

:30Wall Sit Hold

:30 Banded Glute Bridge Hold

10 Quadruped Scapular Push-Ups

100/100ftSingle Arm Kettlebell Overhead Carry, Moderate Load


1 Set

3 Dip and Shrug

3 Dip + Shrug + High Pull

3 Muscle Snatch

3 Snatch Grip Push Press

3 Overhead Squat

3 Drop Snatch

3 Snatch Balance

Complete the Following with Light Loads

1 Set

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Behind the Neck Snatch Balance

3 Hang Power Snatch

3 Overhead Squats


Power Snatch

Every :90 x10 Sets

Set 1: 3 Reps @ 65%

Set 2: 2 Reps @ 75%

Set 3: 2 Reps @ 80%

Set 4-10 1 Rep Building to a 1RM for the Day

Extra Instructions:

Chest up and eyes forward at the set-up, stay patient on the first pull off the floor and then accelerate through the hips before catching with a firm punch. As much as it may seem counterintuitive, staying over the bar longer will allow the athlete to get the bar back to the hip contact point better. We can go to Hang Power Snatches and or lighten the load if needed. We could also go to American KBS or Alternating DB Snatches for those that are limited with a barbell in their hands.


Metcon (Time)

10 Rounds

30 Double Unders

3 Overhead Squats

*the barbell is from the floor, we challenge you to perform the first rep a snatch (power or squat)

Goal : Sub 12:00 minutes

Time Cap : 15:00 minutes

Primary Objective : Achieve best possible result

Secondary Goal : No misses on the Snatch

Stimulus : Barbell Conditioning / CP Battery

60 Single Unders

70% of 1RM Overhead Squat or Front Squat






30 Crossover Single Unders


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

3 Sets, For Quality

10/10 Dual Kettelbell Front Rack Reverse Lunge

10-15 Barbell Hip Thrust

Rest as needed between sets


Running Intervals :


400m Easy


10:00 minutes of Dynamic Running Drills

10m A-Skips

10m B-Skips

10m High Knees

10m Butt Kicks

10m Lateral Shuffle Out / Back

10/10 Ankle Circles


6-8 Diagonals

*Running the diagonal between corners on a soccer field/football quickly, and jogging along the goal line to the other

corner. This is repeated for the number of diagonals. Each diagonal segment should be done at 1500m – 3k pace, with the jogging segment done as recovery pace

3 Sets:

800m @ Mile Race Pace

Rest 3:00 minutes between sets


6 Sets:

150m Sprint

Rest 2:00 minutes

Complete 100m Easy Walk/Jog in the 2:00 minute rest

Stimulus: Anaerobic / Speed Emphasis

Focus is on the mile pace and developing our speed and turnover. We have been building up over the previous weeks on speed extension and this 3x800m is a pure effort primer for a solid Mile TT effort to come.

Metcon Conditioning

10 minute AMRAP:

18/16 Calorie Row

18 Wall Balls 30/20lb, 10ft target

20 Hand Release Push Ups

Goal: +3/+2.5 Rounds

You can go harder than you think, don’t complicate the process for this workout, allow your fitness level to be challenged. If you can achieve more than 2.5 rounds, start harder than you think, bank some early time at the front end.

Primary Objective: Perform each movement on the minute or entire round sub 3:00 minutes

Secondary Objective: Hand release push ups, focus on quality reps, knees, hips and shoulder raise at the same time.