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


Miramar Beach Strength and Conditioning – Crossfit


12:00-15:00 Running Clock

1-3 Sets, For Quality

:30 second Dead-Hang

6 /6 Half Kneeling KB Windmi ll

:30 second Scapular Pull-Ups

:30 second Quadruped Scapular Push-Ups

6/6 Single Arm Ring Row s

10 Ring V-Out s

Gymnastics Skill Work

Developing the Kipping Pull-Up

-We are working to develop a solid kip that will translate to muscle-ups and toe to bar while also allowing for a stronger shoulder position and the ability to hold better tension in the lats.

-Beat Swings

-Single Kipping Pull-Ups

-Elevator Kipping Pull-Ups

*Gradually making our way up to chin over bar with kip and press away from the bar

Metcon (Time)

2:30 AMRAP

20 Kipping Pull-Ups or 15 Strict Pull-Ups

Max Dumbbell Bench Press, 50/35lb

Rest 2:30 between sets

Continue until 100 reps

Cap: 5 Rounds

Extra Instructions

We want to focus on the “kipping” pull-up today or strict pull-ups today and not chase down the faster powerful movement of the butterfly pull-up as that has a tendency to create a little greater wear and tear on the shoulder joint. For those that have the capacity and have built up a strong foundation of kipping pull-ups, let’s work into 20 reps here today. Otherwise let’s work into strict pull-ups for 15 reps on each set before making our way to the bench press. We are ideally working at a weight that allows for a minimum of 8+ reps unbroken at a time.

Goal : Complete in 4-5 Sets

Primary Objective : Dumbbell Bench Press (15+ Reps / Set)

Secondary Objective : Pull-Ups in 3 sets or less

Stimulus : Muscular endurance / Pump Session

1:00 Max Banded Strict Pull-Ups

:30 second Rest

1:00 Max Dumbbell Bench Press 25/15lb

*Continue for all 5 Rounds


10 Strict Pull-Ups

Max Dumbbell Bench Press, 35/25lb

*Continue until 100 reps


As Written


25 Kipping Pull-Ups

-Max Dual DB Bench Press 70/50lb

*Continue until 75 reps


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

4 Sets, For Quality

10 Tall Kneeling Straight Arm Lat Pulldown

10 Dumbbell Pull-Overs

10 Dumbbell Chest Flys

-Max Ring Support Hold

*for all exercises except Ring Support Hold use at 30×1 Tempo


Over and Unders 1500ms

2 Sets:

1500m @ 10k pace or 10k effort

1500m @ 5k pace or 5k effort

2:00 minutes Walk between sets

The 1500m at 10k pace will feel quite slow at the start. Try not to go too much faster than the paces you have set. You will thank yourself later, when you’re running the faster 1500m sections.

Maintaining a steady breathing pattern can help you stay relaxed, efficient, and in control during the training piece. It also helps to prevent side stitches or feelings of breathlessness.


Clean and Jerk Complex

Part A)

Every 90 seconds, 4 Sets, Complete the following:

2 Hang Muscle Cleans

2 Floating Squat Clean

1 Push Jerk

1 Split Jerk

Holding between 40-50% of your 1rm Clean and Jerk for all sets.

Once you have completed Part A, please move on to Part B:

Part B)

Every 2:30 minutes, 6 Sets, Complete the following:

1 Floating Clean + 1 Split Jerk

Rest 15 seconds

1 Clean and Jerk

Sets 1-2: 72%

Sets 3-4: 77%

Sets 5: 82%

Set 6: 85%

Tip: Similar to last week’s que, this time allow yourself to think of the shrug in the clean. Start the movement by generating power from your legs and hips.And as you extend your hips and knees, engage your traps and shrug your shoulders UPWARDS. This upward motion creates momentum and upward acceleration for the barbell.

Barbell Conditioning

10 Rounds, For Time:

5 Front Squats

5 Hang Power Cleans

5 Shoulder to Overhead

Time Cap: 12 minutes

Level 3: 115/80lb

Level 2: 105/75lb

Level 1: 95/65lb

Primary Objective : Fastest time possible

Secondary Objective : Have a plan prior to commencing workout