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


Miramar Beach Strength and Conditioning – Crossfit


2-3 Sets, For Quality

12/9 Calorie Row

10 Cossack Squats

20 Plank Shoulder Taps

:30sec Glute Bridge Hold

5 Broad Jumps For Distance

Front Squat

Front Squat

Every 3:00 minutes, 4 Sets

Set 1: 12 Reps @ 60%

Set 2: 10 Reps @ 67%

Set 3: 8 Reps @ 70%

Set 4: 8 Reps @ 72%

Extra Instructions:

Percentage is based on your 1rm Front Squat.

Focus on smooth, unbroken sets. Maintaining a good/strong breathing rhythm. As best as possible, fight to keep your elbows high and your upper back strong through all the sets.


1-2 Rounds

w/Empty Barbell, building to working weight

High Hang Muscle Snatch

High Hang Power Snatch

Overhead Squat

Snatch Balance

High Hang Squat Snatch

Hang Squat Snatch


3 Dual Dumbbell Box Step-Overs

5/4 Calorie Row

Metcon (AMRAP – Rounds and Reps)

16:00 amrap

30/24 Calorie Row

20 Hang Squat Snatches, 95/65lb

10 Dual Dumbbell Box Step-Overs 50/35lb

Extra Instructions

Focus: We are focused here on developing leg stamina and endurance. This workout will burn up the quads as well as the grip a bit with the combo of Row, Hang Squat Snatch and Dual Dumbbell Box Step-Overs. Start off with a smooth effort and build pace throughout the workout. Coming out too hot is a trap.

Primary Objective : Complete each round in under 5:00 minutes, (3+ Round total completed)

Secondary Objective : Complete the Hang Squat Snatches in 3 Sets or less

Stimulus : Leg Stamina / Threshold Capacity

20/16 Calorie Row

20 Hang Power Snatches, 45/35lb

10 Single Dumbbell Box Step-Ups 30/20lb


25/20 Calorie Row

20 Hang Squat Snatches, 75/55lb

10 Single Dumbbell Box Step-Overs 50/35lb


As Written


30/24 Calorie Row

16 Hang Squat Snatches, 115/80lb

8 Dual Dumbbell Box Step-Overs 70/50lb



1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Optional Accessories

16 minute EMOM, Alternating each minute:

Minute 1: :40 Seconds, Glute Ham Raises

Minute 2: :15/15 Second Copenhagen Hold

Minute 3: 8/8 Single Leg RNT Split Squats, Moderate Lo ad

Minute 4: Rest

We want to keep the best quality we can on all movements. The volume required should allow for you to move slow and controlled and still complete the desired work within each minute.

RNT Split Squat (Reactive Neuromuscular Training)

The benefits of doing RNT Split Squats is that it introduces a very subtle amount of resistance in the opposite direction to create an incorrect movement pattern. This forces you as the athlete to fight against this resistance and use the correct muscle groups. For the Split Squat, the knee is being pulled in, you must engage your hip and glutes to keep the knee tracking straight over the middle of your foot.


Warm Up:

1000m at a conversational pace (no faster than 5k pace)


200m @ 8/10 RPE, 60s walking rest

400m @ 7/10 RPE, 60s walking rest

600m @ 7/10 RPE, 90s walking rest

800m @ 6/10 RPE, 90s walking rest

1km @ 6/10 RPE, 90s walking rest

800m @ 6/10 RPE, 90s walking rest

600m @ 7/10 RPE, 90s walking rest

400m @ 7/10 RPE, 60s walking rest

200m @ 8/10 RPE, 60s walking rest

Today’s run is based on feel, use the RPE score to determine your pace.

RPE 4 : moderate effort; moderate pace, starting to feel challenged.

RPE 5 : Moderate to Hard effort; increased breathing, conversation becomes difficult.

RPE 6 : Hard effort; approaching the point of discomfort, breathing heavily.

RPE 7: Hard effort; breathing is heavy and labored, conversation is challenging.

RPE 8: Very Hard effort; running at a fast, sustainable pace for the majority of the race.

RPE 9: Near maximal effort; pushing yourself to the limit, maintaining a very fast pace.

RPE 10: Maximum effort; absolute all-out exertion, sprinting at your fastest possible pace


Snatch Complex

Part A)

4-5 Sets:

3 Muscle Snatch + 2 Snatch Balance

Starting @ 55% of your 1rm Muscle Snatch and each round increase load, goal to finish around 80% of your 1rm Muscle Snatch

Muscle Snatch: Utilize a quick turnover: Once the barbell reaches its highest point, quickly transition from pulling with your arms to pushing the barbell upward. This rapid turnover allows you to receive the barbell in the overhead position with a slight bend in your elbows.

Part B)

Snatch (waves)

4 Sets:

3 Snatches @ 72%

2 Snatches @ 80%

1 Snatch @ 85%

Rest 30 seconds between intervals

Rest as needed between sets

This is not touch and go. Holding percentages across all sets.

Today we want you to focus on timing and speed: The Squat Snatch requires precise timing and speed to catch the barbell in the overhead squat position. Pay attention to the turnover phase of your lift, focusing on transitioning from the pulling phase to the receiving position as quickly as possible.

Format: Perform 3 snatches at 72%, load bar to 80%, perform 2 snatches, load bar to 85%, perform 1 snatch, and rest as needed before repeating a total of 4 times.