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


Miramar Beach Strength and Conditioning – Crossfit


3 Sets, For Quality

1:00 Row *Increase intensity each set

15 Banded Goodmornings

8/8 Split Stance RDL

:30 Alternating Bird-Dog

:30 Alternating Dead-Bug

Metcon (Checkmark)

Every 6:00 X 5

9 Deadlifts 225/155lb, (102/70kg)

15 Lateral Burpees over Bar

21 Abmat Sit-Ups

27/22 Cal Row

Goal : 4:00-4:30/Set

Time Cap : 5:15/Set

Primary Objective : Achieve more than 1:30 Rest on Each Set

Secondary Objective : Unbroken Deadlifts and complete the row in sub 90 seconds to finish each set

Stimulus : Lactate Threshold / Midline and Posterior Chain Stamina

**Machine Subs for the Day:

27/22 Calorie Bike Erg or Ski Erg

22/15 Calorie Echo Bike


9 Deadlifts 115/80lb, (52/35kg)

12 Lateral Burpees over the Rower

15 Abmat Sit-Ups

21/17 Cal Row


9 Deadlifts 185/125, (84/57kg)

15 Lateral Burpees over the Rower

21 Abmat Sit-Ups

21/17 Cal Row


As Written


9 Deadlifts 275/185lb, (125/84kg)

15 Bar Facing Burpees

21 GHD Sit-Ups

27/22 Cal Row


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 Accessory Work

3 Sets, For Quality

10/10 Pause Paloff Press (3sec)

15 Weighted GHD Hip Extensions

100/100ft (30m/30m) KB Suitcase Chaos Carry


3k Time Trial


3 Sets:

200-400m Run

10m A-Skips

10m B-Skips

10m Walking Quad Stretch

10m Ostrich Walk


3,000m Run Time Trial


400m Walk

400-800m Easy Jog

Primary Objective: Run Fastest Overall Time

Secondary Objective: Have your final 1k be the fastest split of the run.

*3k Run pace should be 10-15 seconds a mile faster than your 5k pace

Stimulus: Anaerobic Threshold / Speed Endurance


Snatch Complex

Part A.

6 minute EMOM, Complete the following movements unbroken:

1 Power Snatch

2 Snatch Balances

3 Overhead Squats

Begin with a load set at 40% of your 1-rep max Snatch and progressively increase the weight each minute. The objective is to secure at least 30 seconds of rest and focus on maintaining consistent foot positioning, ideally landing outside shoulder width.

Once you have completed Part A, please move on to Part B:

Part B.

Squat Snatch

Every 2:00 minutes, 6 Sets, Complete the following:

10 Bar Facing Burpees

1 Squat Snatch

*Begin at 60% of your 1rm and with each new set increase load.

5-10 lb (2.5-5 kg)


Back Squat

3 reps @ 70%

2 reps @ 75%

1 rep @ 80%

Rest 2:00 minutes

3 reps @ 72%

2 reps @ 77%

1 rep @ 82%

Rest 2:00 minutes

3 reps @ 75%

2 reps @ 80%

1 rep @ 85%

The percentages today are based on your 1-rep max Back Squat.

After our previous Swole Cycle, we focused largely on Higher Volume working sets of Back Squats. Today, the focus is more on the loading and moving with good technique & speed.

Keep in mind, you will complete 3-2-1 reps in a consecutive fashion. You’re able to rest in-between reps however, it shouldn’t be any longer than 60 seconds. Then you will rest 2:00 minutes and then progress on to the next set increasing the load of each number.