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


Miramar Beach Strength and Conditioning – Crossfit


10:00 minute Cap

2 Sets, For Quality

8 Inchworm Push-Ups

10 Alternating Scorpions

12 Alternating Box Step-Ups 24/20’’

:14 / :14 second Single Arm Plank Hold

Metcon (3 Rounds for time)

3 Sets


Burpee Box Jump Overs, 24/20”

Bench Press 155/105lb

Rest 1:1 between sets

Score : Total time combined of 3 sets

(Input Times of each set)

Primary Objective : Complete each set sub 4:00

Secondary Objective : Practice various styles of jumping up and over the box. Particularly in your warm up.

Stimulus : Chest / Shoulders Density Work

Burpee Box Step-Ups, 24/20”

Bench Press @ 60% of 1RM


Bench Press 115/75lb

Performance :

As Written

Elite :

Burpee Box Jump Overs, 30/24’’

Bench Press @ Bodyweight

Accessory Work

3 Sets, For Quality

:15 second Ring Support Hold

15 Banded Face Pulls

15 Bent Over Dumbbell Reverse Flys

Extra Instructions:

These are meant to be done within the class hour after the strength conditioning piece. The goal today is to create a little bit of overload on the press while still keeping volume and loading low enough to allow for recovery. These accessories are placed in here today as a good therapeutic dose.


Recovery / Mobility Protocol

2 Sets : For Quality

:30/:30 Lacrosse Ball Pec Smash

1:00 minute Med Ball Overhead Thoracic Extension Hold

1:00 PVC Pipe Prayer Stretch

1:00 Dead-Hang from Pull-Up Bar


Zone 2 Test

5 miles For Time @ Zone 2 Heart Rate

If you don’t have correct data on Zone 2, use 180-age as your high end of heart rate for the day. This is not your average heart rate, but maximum. If you are 30 years old, this means that 150 will be the maximum heart rate you can allow yourself to go to. This is an absolute ego check on your aerobic base. Most that have not spent time building this system will have a hard time feeling like they are doing anything or getting anywhere, many will have to walk.

Score is the time it takes to complete the 5 miles, but you can only go at Zone 2 Heart Rate.

Primary Objective: Stay in Zone 2 for entire duration of run

Secondary Objective: Run the entire time

Stimulus: Aerobic Threshold


Power Snatch

1 x 3 @ 50%

1 x 4 @ 55%

1 x 5 @ 60%

1 x 5 @ 65%

1 x 4 @ 70%

1 x 3 @ 75%

Rest as needed between sets

Each set is touch and go

Percentage are based on your 1rm Power Snatch

Seated Barbell Strict Press

Every 2:30 minutes, 5 Sets, Complete the following:

10 reps

Starting @ 50% of your 1rm Strict Press and increasing the load each set. Please do not go higher than 60% of your 1rm. We have selected the Seated Strict Press today with the same intention of yesterday’s Strength session. The focus is on higher volume stamina work. The Seated Strict Press takes the legs out of the equation and forces you to maintain a stronger midline position.

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