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


10:00 minute Cap

2 Sets, For Quality

:30 seconds Jump Rope Practice

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

5 Inchworm Push-Ups

20 Bear Plank Shoulder Taps

10/10 Single Leg Hip Thrust off Bench

Bench Press

Every 2:00 X 4 Sets

Set 1: 5 @ 70%

Set 2: 5 @ 75%

Set 3: 5 @ 80%

Set 4: 5 @ 85%

% is based on your 1rm Bench Press

Extra Instructions / Points of Performance

The focus today is to build up to a heavy set of 5 reps on the Bench Press today at 85% of your 1RM or somewhere around 90% of your 3RM from a couple weeks back. Create tension through the hips, lats, and back. Set your body and then proceed to actively bring the barbell to your chest then press through your hips and back as we raise the barbell back to extension

Metcon (Time)

50 Double Unders

9 Strict Handstand Push-Ups

50 Double Unders

12 Strict Handstand Push-Ups

50 Double Unders

15 Strict Handstand Push-Up

50 Double Unders

18 Strict Handstand Push-Ups

Goal : 7:00-11:00 minutes

Time Cap : 14:00 minutes

Primary Objective : Achieving fastest overall time

Secondary Objective : Complete each set of Handstand Push-Ups in under 90 seconds

Stimulus : Shoulder Burn / Muscular Stamina


50 Double Unders OR 100 Singles

Dual DB Strict Z-Press


Box Pike Handstand Push-Ups


As Written


Strict HSPU: 9-12-15-18-21

50 Unbroken DU’s


Recovery / Mobility Protocol

1:00 minute Down Dog to Updog

1:00 minute Thoracic Extension with Foam Roller

1:00/ 1:00 minute Scorpion Stretc h

:30/:30 second Thread the Needle Stretc h

Optional Accessories

4 Sets, For Quality:

12 Chest Supported Dual Dumbbell Rows

8-10 Hanging Around The World Knee Raise

8 Dual Dumbell Z-Press

Working on the obliques and shoulders here today to get things fired up.



800m Light Jog


2 Sets

10m Knee Hug + Lunge and Twist

10m Walking Quad Stretch

10m Ostrich Walk

10m A-Skips + 10m B-Skips


4 Sets

100m Stride

100m Walk/Jog


4 Sets

200m Run

Rest 1:00 minute

200m Run

Rest 1:00 minute

400m Run

400m Recovery Jog

*Holding 3k TT Pace for each running interval


400-800m Walk/Jog


Clean and Jerk ladder:

9 reps @ 50%

7 reps @ 60%

5 reps @ 70%

3 reps @ 80%

1 Rep @ 90%

Time Cap: 10 minutes

Score: Time (not entirely important)

Percentages are based on your 1rm clean and jerk

Primary Objective: Complete within the time cap

Secondary Objective: Especially as your heart rate rises, be vigilant about your starting position. Stay tuned in and prioritize maintaining great form even when fatigue kicks in. Remember, your form won’t get better unless you put in the effort yourself!


Every 5:00 X 5 Sets

14/11 Calorie SkiErg

30ft Handstand Walk Obstacle

8 Barbell Front Rack Box Step-Ups @ 95/65lb / 24/20”

30ft Handstand Walk Obstacle

14/11 Calorie SkiErg

Score: Slowest Set

Primary Objective: Consistency in round times

Secondary Objective: Handstand Walk Obstacle

The goal today is to achieve 70 seconds or more of rest each set. The expectation is more on execution and efficiency. Making sure you’re flawless on the Handstand Walk to avoid any wasted time and practicing a newer movement in the Barbell Front Rack Box Step-Ups. Make sure you select a weight you can complete the 8 reps unbroken each set. Ideally on the Handstand Walk you should complete Stairs/Ramp and then Ramp/Stairs.