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


Miramar Beach Strength and Conditioning – Crossfit


Running Warm-Up

2 Rounds, For Quality

200m Run

:15sec Wall Lean March

6/6 SL Glute Bridge w/pause

10m A-Skips

10m B-Skips

Rowing Technique

2 Rounds through

:30sec Arms Only Rowing (the pick drill)

:30sec Arms and Body Rowing, (body hinge and finish with arms)

:30sec Legs and Body Rowing, (leg drive, strong back and lat engagement)

:30sec Half Stroke Strong Finish, (pushing with legs and finish through body)

1:00 Full Stroke (put it all together, legs then body then arms on drive, on recovery arms then body, then legs)

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
Time Domain : 20:00-30:00

Time Cap : 30:00 minutes

Primary Objective : Run pace, holding 5k pace

Secondary Objective : Row Pace, holding 5k +4sec/500m


800 meter Run

1,000 meter Row

800 meter Run


1200 meter Run

1500 meter Row

1200 meter Run


Go Faster

Extra work

Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch

Optional Accessories

3-4 Sets, For Quality

10/10 Half Kneeling Banded Paloff Press Rotations

10/10 Single Leg Foot Elevated Glute Bridge

15 second extended GHD Supine Hold


4 Sets:


Rest 3:00


Rest 5:00 between sets


1000s @ 1500m or 1 Mile Pace

300s @ 800m pace or faster

The Rest intervals of 3 minutes between reps and 5 minutes between sets are designed to be long enough to minimize any serious accumulation of fatigue.

What matters to us is that you feel strong and powerful during the 1000s, as you would in the early stages of a 1500m race, and the 300’s are to simulate a kick for the final stages of a 1500m / 1 mile race.

Threshold pace:

Means that you should run at a pace that is just below your maximum sustainable effort for a 1500m/1 mile race. Threshold pace, also known as lactate threshold pace or anaerobic threshold pace. It is the pace at which the body starts to accumulate lactic acid in the muscles, which can lead to fatigue and a decrease in performance if sustained for too long.

Threshold training is important for runners because it helps to improve their aerobic capacity and endurance, allowing them to sustain a faster pace for longer periods of time. By running at a threshold pace, runners can train their bodies to become more efficient at clearing lactic acid from the muscles, which can delay the onset of fatigue and allow them to maintain a faster pace for longer.

To train at a threshold pace, you should aim to run at a pace that is challenging but sustainable, typically between 85-90% of your maximum heart rate. They can use a heart rate monitor, a perceived exertion scale, or a pace calculator to help them determine their threshold pace. We use the app VDOT calculator.


Hang Power Snatch + Power Snatch

3 Hang Power Snatches + 1 Power Snatch x 2 Sets @ 70%

2 Hang Power Snatches + 1 Power Snatch x 3 Sets @ 75%

1 Hang Power Snatch + 1 Power Snatch x 4 Sets @ 80%+

(Unbroken / TNG)

Percentages are based on your 1rm Power Snatch

Move with efficiency, maintaining a close bar path with a quick turnover into the catch with fast feet.

For the hang power snatch we are focused on patience and control as we move to the knee, then creating dynamic tension and speed as we move through the barbell with a vertical drive through the hip. We are looking for a violent brush as we extend with the barbell traveling vertically up the torso as we continually pull under and then into a violent punch down and under to receive the bar.

Primary Objective: Build to 85-87% of 1RM Power Snatch for the final set of 1+1

Secondary Objective: No misses across all sets


“Damn Diane”

3 Rounds for Time

15 Deadlifts (315/205 lb)

15 Strict Deficit Handstand Push-Ups (3.5/2 in)

Note: This is in place of Diane on Thursday as that should be active recovery for competitors

Accessory Work Part B (Class Accessories is Part A)

Accumulate 2:00 minutes of:

L-Sit Hold

*After every break on the L-Sit please complete 10 Dual Dumbbell RDLs, Moderate Load

Below is a link to a video on what we wish for the L-Sit Standard to be, keep in mind you’re allowed to bend your knees slightly. However, your feet cannot touch the plates set at 2″ below your support objects.