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


Miramar Beach Strength and Conditioning – Crossfit


Mobility Work

10 PVC Passovers

10/10 PVC Around the Worlds

:30 Standing PVC Thoracic Extensions

:30 Loaded Bottom of Squat Hold

:30 Extended Plank Reverse Bridge

Into …

Specific Movement Prep

2 Sets, For Quality

3 BTN Snatch Grip Push Press

5 Overhead Squats

7 Back Rack Cossack Squats

9 Back Squats

11/11 Single Leg Glute Bridges


20:00 Running Clock

Part A)

Tempo Overhead Squat

(3s Down+ 1s Pause+ 3s Up)

3 x 6 @ 50-55%

Rest as needed between sets

% based on your 1rm Overhead Squat.

Part B)

Tempo Back Squat

(3s Lower+ 2s Pause at top)

Set 1: 8 Reps @ 60%

Set 2: 8 Reps @ 60%

Set 3: 6 Reps @ 65%

Set 4: 6 Reps @ 65%

Rest as needed between sets

% based on your 1rm Back Squat

Overhead Squat

Back Squat

Metcon (AMRAP – Reps)

4 Sets, For Max Reps

(1:45 AMRAP, 1:15 Rest)

:30 second Wall Sit

5/5 Single KB Front Rack Step-Ups 24/20”

-Max Goblet Squats in Remaining Time

Load : 70/53lb, (32/24kg)

Goal : Have 30-45 seconds to complete Squats

Score: Goblet Squats

Primary Objective : Complete 10+ Goblet Squats each set

Secondary Objective : Complete the Front Rack Step-Ups in ~30 seconds

Stimulus : Leg Stamina / Strength and Stability


35/18lb, (16/8kg), 20/16” Box


53/35lb, (24/16kg)


As Written


Dual KB Front Rack Wall Sit @ 2×53/35lb, (24/16kg)


PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Optional Accessory Work

4 Sets, For Quality

10 Ring Hamstring Curls

10/10 Single Leg Barbell Hip Thrust

15 Weighted GHD Hip Extensions


Hips / Hamstrings / Glutes


4 Sets, Unbroken

300m Run

100m Easy

Rest 3:00 minutes and straight into

3 Sets, Unbroken

300m Run

100m Easy

Rest 3:00 minutes and straight into

2 Sets, Unbroken

300m Run

100m Easy

Rest 3:00 minutes and straight into

1 Set, Unbroken

300m Run @

100m Easy

Primary Objective: Starting at your 10km pace for the first 4 sets and then increasing your effort each round thereafter. You hold the same effort for each group of intervals, finishing on a final 300m run at your 1 Mile pace.

Secondary Objective: Breathing & Mechanics

RPE: 7/10

Stimulus: Aerobic


Part A:

6:00 minute EMOM:

1 Muscle Snatch

1 Snatch Balance

1 Overhead Squat

1 High Hang Squat Snatch

Look to start @ 40% of your 1rm Snatch and increase the load slightly each set. The goal is to have fast movement of the barbell and to prime your body for the percentage work to follow. Remember the High Hang Position is where the barbell is positioned in the hip crease and your torso is upright.

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

Part B:

Snatch Complex:

Pause Snatch Below Knee + Snatch

Set 1: 2+1 reps @ 65%

Set 2: 2+1 reps @ 65%

Set 3: 1+1 reps @ 70%

Set 4: 1+1 reps @ 75%

Set 5: 1+1 reps @ 75%

Rest as needed between sets

Snatches are not touch and go

Percentages are based off your 1rm Snatch

Remember, you will complete 2 Pause Below the Knee Snatches, aiming for a slight pause just below the knee cap before you execute the lift and then 1 Squat Snatch to follow. All reps are Squat Snatches.

Extra Conditioning

15 minute AMRAP

50/35 Calorie Echo Bike

50 Handstand Push-Ups

25 Sandbag Cleans @ 150/100lb, (68/45kg)

Score: Rounds + Reps

RPE: 8/10

Stimulus: Breathing / Leg Endurance