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

1:00 minute Cardio Choice

:15 second Dead-Hang + :15 second Active Hang

8 Inchworm Push-Ups

50ft (15m) Dual Kettlebell Bottoms Up Waiters Walk

10 Alternating V-Ups

Push Press

Every 2:00 x 5 Sets

3 Push Press, starting @ 75% and building to a 3RM

Extra Instructions / Points of Performance

Work on the vertical dip and drive. Dip through the heels and press through the entire foot as we drive the bar overhead. Finish over midline with strong lockout overhead. We can sub a strict press or single arm DB strict press in order to limit overextension of the spine.

Metcon (AMRAP – Reps)

3 Sets: For Max Reps

2:00 AMRAP

18/13 Calorie Echo Bike

Max Toe to Bar

*Rest 1:00

2:00 AMRAP

20/16 Calorie Row

Max Strict Handstand Push-Ups

*Rest 1:00

Score : Max Combined Reps

(Not including machine Cals)

Primary Objective : Complete 15+ Reps / Gymnastics Exercise

Secondary Objective : Complete each machine in sub 1:00 minute

Stimulus : Glycolytic / Muscular Stamina
Extra Instructions:

The focus today is on aerobic stamina and gymnastics muscular endurance. The goal with this piece is to push your ability to hit a machine at a higher effort, then work right into big sets on a gymnastics component. Maintaining tension and good breathing mechanics is paramount today.


15/10 Calorie Echo Bike

Max Abmat Sit-Ups


18/15 Calorie Row

Max Tall Kneeling Dual Dumbbell Press


15/10 Calorie Echo Bike

Max Knees to Elbow


18/15 Calorie Row

Max Pike Handstand Push-Ups

Performance :

As Written

Elite :

20/15 Calorie Echo Bike

Max Toe to Bar


22/17 Calorie Row

Max Strict Handstand Push-Up


2 Sets : For Quality

1:00 minute PVC Pipe Prayer Stretch

1:00 minute Med Ball Overhead Thoracic Extension Hold

:30/:30 second Thread the Needle Stretch

1:00 Dead-Hang from Pull-Up Bar

Optional Accessories

3 Sets, For Quality

:15 second Extended GHD Supine Hold

:20/:20 second Single Arm Ring Plank

8/8 Cuban Press

Rowing Conditioning

10 Sets:

500m Row

Rest 1:00 between sets

Primary Objective : Fastest average split

Secondary Objective : Each split should be held between +/- 2 of the average pace / 500m

Stimulus : Maximum Aerobic Power / Lactate Threshold

This is one of our most consistent tests year to year on the Rower and we would argue that those that do best in this 10x500m test will do best time after time on any workout with rowing involved. During the next cycle we will be targeting a 2k progression that will build specifically off this piece. We should be looking to hold just a hair faster than 2k pace on this one, which should give you an idea of a target pace to start.


10 Sets:

500m Row

Rest 1:30 minute between sets


10 Sets:

400m Row

Rest 1:30 minute between sets

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