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


Miramar Beach Strength and Conditioning – Crossfit


Specific Warm-Up (5:00-17:00)

12:00 minute EMOM, Alternating Movements

minute 1: Choice Cardio

minute 2: 10 Banded Good Mornings + 5 Inchworm Push-Ups

minute 3: “Barbell Complex”

minute 4: Rest and add a little weight to the barbell

“Barbell Complex”

3 High Hang Muscle Clean

3 Hang Power Clean

3 Push Press

3 Front Squat

3 Split Jerk

Each round decrease by 1 rep on each movement and add a little load


Go over the complex for the day, talking through points of performance at each position.

High Hang = Hip (Dip and Drive vertically through the bar, pull under fast!)

Hang = Top of the knee / mid to low thigh (Stay over the bar, push through the floor, then jump vertically up and through the bar, coming behind the bar only once we start the pull under the bar)

Full Clean = Floor (Put it together, smooth off the floor and fast through the hips)

Have athletes work to keep a vertical torso on the Jerk Dip Drive, then punch through the bar keeping the bar over the midline of the body and bending the back knee.

Clean and Jerk

“Clean and Jerk Complex”

Every 3:00 minutes X 5 Sets

High Hang Squat Clean + Split Jerk

Hang Squat Clean + Split Jerk

Squat Clean + Split Jerk (2s Pause)

Starting @ 70% of 1RM Clean and Jerk, Building over 5 Sets

*Not TnG

“1 set consists of 6 reps”

Building to no higher than 80% of 1RM

Our main emphasis is on technique refinement. Because the percentages are lower this week, our goal is to achieve a perfect success rate in all your lifts. If you find the first three reps moving slower than usual, don’t hesitate to lighten the load. We’re prioritizing bar speed and control, so adjust as needed to maintain those crucial aspects of your lifts. Your precision and form are key this week.

Metcon (Time)



Hang Power Cleans

Shoulder to Overhead

Load : 155/105lb

Primary Goal: 5:00-7:00 minutes

Time Cap : 10:00 minutes

Primary Objective : Attain best possible

Secondary Objective : Hang Power Cleans: Focus on an explosive hip extension and a quick pull under the bar

Stimulus : Barbell Cycling / Grip / Posterior Chain


Romanian Deadlifts

Hang Power Cleans

Push Press

Load: 75/55lb


Load: 115/75lb


As Written


Load: 185/125lb


Recovery / Mobility Protocol (55:00-60:00)

2:00 minute Barbell Adductor Stretch

1:00 minute Updog Pose

1:00 / 1:00 minute Single Leg Forward Fold

1:00 / 1:00 minute Scorpion Stretch

Optional Accessories

Strict Handstand Push-Up Development

Part A)

3 (sets) x 50% of Max Unbroken reps

Rest as needed between sets

Part B)

2 Sets, For Quality:

40 Second Wall Supported Handstand Hold

20 Banded Tricep Extensions

Rest as needed between sets


Zone 2 Test

5 Miles For Time @ Zone 2 Heart Rate

(A great session to hit for deload)

If you don’t have correct data on Zone 2, use 180 – your 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: 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


40 minute EMOM, Alternate each minute:

Minute 1: 5 Sandbag Cleans 150/100 lb

Minute 2: 15/11 Cal SkiErg

Minute 3: 1 Pegboard Climb or 40ft (12m) Sled Pull, hand over hand, heavy

Minute 4: 15/12 Cal Row

In today’s EMOM (Every Minute on the Minute) workout, your complete mental focus will be required. When opting for the sled pull, carefully choose the right load – aim for a sled pull duration of no more than 30 seconds, ideally around 25 seconds.

Goal for each minute is to complete the machines at a sub max effort each time, fast but repeatable fast.