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


Miramar Beach Strength and Conditioning – Crossfit


8:00 Cap

2 Sets, For Quality

10 Mountain Climber Lunge to Stretch

15/15 Box Step-Downs

:20 second Hollow Hold

:30 second Glute Bridge Hold

Back Squat

Back Squat Clusters

Every 3:30 x 4 Sets

Sets 1-2

2 Reps

Rest 30 seconds

2 Rep

Rest 30 seconds

1 Rep

@ 85% across

Sets 3-4

1 Rep

Rest 30 seconds

1 Rep

Rest 30 seconds

1 Rep

@ 90% across

Extra Instructions / Points of Performance

Today we are essentially tackling 4 cluster style sets of the Back Squat. Our first 2 sets today are to be done as 2.2.1 @ 85%, then the next 2 sets are to be done as 1.1.1 @ 90%. These weights should be challenging, but after the last few weeks of hitting challenging sets during our Squat Cycle we should feel set-up to come in and hit these numbers.

Focus to keep global tension, root through the entire foot, and brace hard as we push back up against the bar coming out of the Back Squat.

Metcon (Checkmark)

16:00 EMOM

Minute 1 : 10 Dual KB Front Rack Tall Kneeling to Standing 53/35lb

Minute 2 : 20 Renegade Rows 50/35lb

Minute 3 : 30 Abmat Sit-Ups

Minute 4 : Rest

Primary Objective : Complete Each movement in under 50 seconds

Secondary Objective : Maintain unbroken sets throughout
Extra Instructions:

The focus today is on midline stamina and anti-rotation work. Both the Dual KB Tall Kneeling to Standing and the Renegade Rows will help to target and build up the obliques and QL’s while the Abmat Sit-Ups will build greater fatigue and lead to more challenging work on the other two movements.


Goblet Tall Kneeling to Standing 26/18lb

DB Load: 25/15lb

20 Abmat Sit-Ups


KB Load: 35/26lb

DB Load: 35/25lb

20 Abmat Sit Ups

Performance :

As Written

Elite :

Dual KB-OH Tall …

KB Load: 53/35lb

DB Load: 70/50lb

20 GHD


1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Childs Pose

Optional Accessories

3 Sets, For Quality

10/10 Front Foot Elevated Split Squat

10 Toe Elevated Dumbbell Romanian Deadlifts

12 Ring Hamstring Curls


Part A.

4km Weight Vest/Ruck Run

Complete as:

2km Easy

2km Hard

Load: 30-20/20-14lb

Rest 5:00-7:00 minutes

Part B.

4km Run without Vest or Ruck

Complete as:

1k Hard

1k Easy

1k Hard

1k Easy / Recovery

Total: 8km (5 Miles)

For today’s run, think about the hard / easy segments based on either RPE or Paces. For “Easy” efforts we are looking for RPE of 5-6/10, and for the “Hard” efforts we are looking to push a little bit closer to 8/10 RPE or 5k-10k Race Pace.

Primary Objective: Finding different gears and learning how to push with the weight vest on and finding an even greater push with the weight vest off.

Secondary Objective: Maintain a smooth relaxed breath during the easy / recovery portions, focusing on bringing the effort down to a point where you can nasal breath for more than 30 seconds at a time

Stimulus: Lactate Threshold Development / Running Economy


Deadlift Clusters

2 x 2.1.1 @ 85%

3 x 1.1.1 @ 90%

% is based on your 1rm Deadlift

Rest 20-25 seconds between clusters

Rest 4:00 minutes between sets

Having the Back Squats and the Deadlifts today will provide a big dose to the system here, so if needed adjust percentages down by about 3%


For Time:

1 Round:

42 Kettlebell Swings, 70/53lb

42 GHD Sit-Ups

126 Double Unders

Rest 2:00 minutes

2 Rounds:

21 Kettlebell Swings

21 GHD Sit-Ups

63 Double Unders

Rest 2:00 minutes

3 Rounds:

14 Kettlebell Swings

14 GHD Sit-Ups

42 Double Unders

Score: Total Time (including rest)

As this workout progresses, the intensity of each part should increase also. When the rep sets break down into smaller numbers the mindset of whether you should hold on for bigger sets should become a lot more clear and a lot more enticing. Use this opportunity to focus on different pacing strategies and challenge yourself on pushing the tempo when the rep sets get smaller. If you do need to scale today, consider the total volume and adjust accordingly.

Once you complete the workout, look back at your splits and compare each segment.