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


Miramar Beach Strength and Conditioning – Crossfit


3:00 minute Machine of Choice (Easy pace)


3 Sets, For Quality:

7 Inchworm Push-Ups

7/7 Single Leg Glute Bridges

7 Dual Dumbbell Sumo Deadlifts, Moderate / Heavy

7 Dual Dumbbell Strict Press, Light / Moderate

Strength (Checkmark)

3 Sets,

Every 30 seconds, 3 Rounds

1 Deadlift @ 85%


Every 30 seconds, 3 Rounds

1 Strict Press @ 85%

Rest 90 seconds between sets
Extra Instructions / Points of Performance

This is performed on a 12:00 minute running clock in order to complete the sets. The way this will work is that we hit 1 rep of either the strict press or the deadlift on the top of the 30 second mark, wait until the next 30 seconds before hitting another rep. We will do this for 3 reps of 1 strength movement then move directly to the other movement to perform the same 3 rep sequence. This is done in succession of Deadlifts then for Strict Press, before resting for 90 seconds then coming back around to the top. Focus on bracing positions, breaking tension of the floor in the Deadlift, and engaging the lats and posterior delts in the set-up of Strict Press.


Shoulder Press

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP

25 American KB Swings 53/35lb

25 Handstand Push-Ups

25 American KB Swings 53/35lb

25 Ring Dips

25 American KB Swings 53/35lb

25 Push-Ups

Extra Instructions

The focus today is to get in a little shoulder interference in a workout that is built off the classic CrossFit workout “JT”. The combo of Handstand Push-Ups + Ring Dips + Push-Ups packs a big punch and combining that with American Kettlebell Swings will add just a little more forearm pump to the mix.

Goal : Get to the 2nd round of Handstand Push-Ups

Primary Objective : Complete 1+ Rounds

Secondary Objective : Unbroken American Kettlebell Swings

Stimulus : Muscular Endurance / Interference / Shoulder Pump

KB Swing 35/18lb

Tall kneeling DB Strict Press

Bench Dips

Band Assisted Push Ups


KB Swing 44/26lb

Box Pike Handstand Push-Ups

Banded Ring Dips

Push Ups


As Written


Strict for ALL Pressing Movements

Load: 70/53lb


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

For Quality: (Not For Time)

5 minutes AMRAPS

10 GHD Hip Extensions

*1 Wall Walk

*add an additional wall walk each round

(Rest 1:00 minute)

5 Minute AMRAP:

Max distance of Reverse Walking Sled Pull with straps, light/moderate load

Select a load that will allow you to perform the 4 minutes unbroken

Purely for lower back development, not for reps or distance. Allow this time to focus on form and mind muscle connection.



1k Easy


8 Sets

150m Run

50m Walk

*building pace over the course of 8 Sets


4 Sets

3 Rounds

300m @ 10k Pace

100m @ Mile Pace

Rest 3:00 minutes between sets

*Between sets, stay moving with either some walking or light jogging. If done on a runner you can use the bike erg in the recovery portion

Primary Objective : Holding the 10k Pace on during the 300s

Secondary Objective : Hitting mile race pace on each finishing 100

Stimulus : V02 Max / Lactate Tolerance


Muscle Snatch / Squat Snatch

Part A.

4 Sets:

3 Muscle Snatches

Starting @ 40-45% of your 1rm Power Snatch and each round increasing load.

Goal all successful lifts and all reps without hip contact; keep the barbell close to the body though.

Not touch and go, short readjustment at the bottom of each rep.

Focus your attention on the Floating snatch, hold the bottom position for 1-2 seconds.

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

Part B.


3 x 3 @ 72%

3 x 2 @ 80%

3 x 1 @ 85%

Rest as needed between sets

Percentages are based on your 1rm Squat Snatch. Main focus is the final 3 sets

Extra Accessories

4 Sets, For Quality:

8/8 Single Arm Dumbbell Overhead Tricep Extensions, Moderate Load

:30/30 Second Side Plank Hold

16 Barbell Wrist Curls, 45/35lb

8 Rower Pike Ups

Rest as needed between sets