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



Don’t forget!! BRING A FRIEND WEEK is 11 September 2023!!! Please use the sign-up sheet located on the front desk to list all of your friends who are joining us. There is also a QR code you can use to have your friends complete the waiver prior to coming to class. Anyone who joins gets both you AND your friend a referral credit of 40% off one month membership!

Miramar Beach Strength and Conditioning – Crossfit


8:00 minute Cap

2-Sets for Quality

1:00 minute Bike or Run

10 S capular Pull-Ups (1 sec pause on each contraction of the lats at the top)

10 Alt Single Arm Russian KB Swings

5/5 Archer Ring Rows

20 Plate Toe Taps


Strict Pull-Up Development:

10:00 Cap

8 x 30% of Max Unbroken Reps

*Rest as minimally between sets to maintain unbroken reps

**Utilize Bands as needed

% based off of the Max Unbroken reps you achieved last week.

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP X 3

400m Run

30/21 Calorie Echo Bike

20 American KB Swings 53/35lb

10 Kipping Pull-Ups

*Rest 2:00 between sets

**Always start back at the 400m Run

Extra Instructions / Points of Performance

Primary Objective : Get back through the 400m Run on each set

Secondary Objective : Finish the Run and Bike in under 4 minutes each round

Stimulus : Aerobic + Muscular Stamina / Pulling Muscular Endurance


300m Run

20/14 Cal Echo Bike

20 Russian Kettlebell Swings 44/26lb

10 Ring Rows


20 Russian Kettlebell Swings 53/35lb


As Written


20 American KB Swings 70/53lb

20 Chest to Bar Pull-Ups


Recovery / Mobility Protocol

1:00 minute Seated Chest Stretch

2:00 minute Saddle Pose

1:00 minute Seated Forward Fold

1:00 / 1:00 minute Couch Stretch

Optional Accessories

4 Sets, For Quality

6-8 Barbell Cuban Press 40×1 Tempo

10/10 Single Leg GHD Hip Extensions

100ft Reverse Sled Drags



3 Sets:

400m Run

10m A-Skips

10m B-Skips

10m Walking Quad Stretch

10m Ostrich Walk


5k Broken Tempo Run

3:00 minutes @ *Threshold Pace

:45 second rest

Continue until 5k is complete

Threshold Pace = :40 seconds slower per mile than 3k pace or :25 seconds per kilometer slower than 3k pace

Primary Objective : Complete the run at the prescribed paces

Secondary Objective : Finish in as fast a time as possible

The goal today is to work on building efficiency at threshold pace. By breaking up a longer tempo run with short rest periods we allow the body to learn how to shuttle lactate and use it as fuel rather than build up the toxic byproducts that make us slow down. In turn, we will learn how to run at a faster clip with less effort for longer periods of time. What is also great about this style of threshold run is it doesn’t beat the body up like a typical faster interval piece or longer tempo/threshold piece so we can still keep the rest of our training volume high while still getting faster.


3 Position Snatch

*Mid-Thigh, Low Hang, Floor

Every 90 seconds, 6 Sets

Set 1: @ 60%

Set 2: @ 65%

Set 3: @ 70%

Set 4: @ 70%

Set 5: @ 75%

Set 6: @ 75%


Snatch Balance + Overhead Squat

6 x 1+2 @ 70% of Overhead Squat

Pause in the bottom position on each rep for a full 2 seconds

Rest 3:00 minutes between sets

Percentage is based on your 1rm Overhead Squat