Call us: 850-614-0694 | CrossFit Miramar Beach
Call us: 850-614-0694 | CrossFit Miramar Beach


Miramar Beach Strength and Conditioning – Crossfit


3 Sets, For Quality:

400m Run

30 Second Dead Hang

8/8 Half Kneeling Kettlebell Bottom Up Strict Presses

8/8 B-Stance Kettlebell RDL’s

8/8 Side Plank w/rotation

Select a load on the Bottom Up Kettlebell Presses that allows you to maintain slow and controlled movement which will really challenge the strength of your Shoulders and help prepare them for your upcoming session.

Skill Work

Gymnastics Skill Work

Spend 10:00-15:00 minutes going over Rope Climbs and Toe to Bar today, working on efficiency and technique


Rope Climbs

Toe to Ba

Metcon (Time)

4:00 AMRAP

Rope Climbs

200m Run

15 Toe to Bar

-Max Line Facing Burpees in Remaining Time

1:00 Rest between sets

Continue until 100 Reps

Goal : Complete in 4-5 Rounds

Cap : 6 Rounds

Time Domain : 14:00-24:00

Time Cap : 29:00

Primary Objective : Complete each movement in 1:00 minute or less

Secondary Objective : Complete 20+ Burpees each round

6/6 Single Arm Ring Rows

200m Run

15 Strict Knee Raises

-Max Line Facing Burpees in Remaining Time

Continue until 60 Reps


2/1 Rope Climbs

200m Run

15 Knee to Elbows

-Max Line Facing Burpees in Remaining Time

Continue until 75 Reps


3/2 Rope Climbs

*As Written


3/2 Legless Rope Climbs

15/12 Calorie Ski

18 Toe to Bar

-Max Bar Facing Burpees in Remaining Time

Continue until 100 Reps

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

Part A)

Accumulate 10 Eccentric Pull-Ups

*Goal is as slow as possible while still continually moving

Rest as needed between reps

Part B)

4 Sets, For Quality

10/10 Single Arm DB Bent Row

15 DB Hammer Curls

10 Behind the Back Barbell Reverse Wrist Curl



800m Easy Jog

10:00 Minutes Dynamic Stretches

-Leg Swings

-Knee Hug + Lunge and Twist

-Knuckle Draggers

-Walking Quad Stretch

-Toy Soldiers

Part A:

10 x 150m @ Mile Pace

Rest 30sec Walking Rest

(Rest 7-10:00 minutes)

Part B:

3 Sets

4 x 400m @ 5k Pace

200m Easy Jog between 400s

*every 4th, 400m @ 3k Pace

Rest 2:00 minutes walking rest between sets

Easy 800m Cooldown

Primary Objective: 4x400s @ 5k to 3k pace, Holding pace for first 3 intervals and descending on 4th interval

Secondary Objective: Holding Recovery Jog 200m to under 1:10


Snatch Complex:

Every 3:00 minutes, 5 Sets, Complete the following:

1 Power Snatch + 1 Squat Snatch + 1 Hang Snatch + 1 Snatch Balance

You have 5 sets to find a successful Max Complex for the day.

Complete the complex unbroken

Score: Highest successful load


15 minute EMOM, alt each minute:

Minute 1: Accumulate 20-25 seconds Freestanding Handstand Hold

Minute 2: Max distance Handstand Walk in 45 seconds

Minute 3: Rest