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


Miramar Beach Strength and Conditioning – Crossfit


General Prep

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

Specific Movement Prep

(2 Sets, For Quality)

3 BTN Snatch Grip Push Press

5 Overhead Squats

7 Back Rack Cossack Squats

9 Jumping Back Squats

90 second Row as (30 sec easy, 30 sec mod, 30 sec hard)


Pause Snatch Below Knee + Snatch

E2MOM X 8 Sets

Set 1: 1+1 reps @ 65%

Set 2: 1+1 reps @ 70%

Set 3 : 1+1 reps @ 75%

Set 4: 1+1 reps @ 80%

Set 5: 1+1 reps @ 80%+

Snatches are not touch and go

Directly into..

Snatch Pull + Floating Snatch Pulls

Set 6 : 1+3 @ 85%

Set 7 : 1+3 @ 85%

Set 8: 1+3 @ 85%

*Percentages are based off your 1rm Snatch


Snatch Pull

Metcon (5 Rounds for distance)

5 Sets, For Distance

1:00 Row for Max Meters

2:00 Rest b/s

Go for it!

Primary Objective : Complete 300/270 + Meters on the Rower Each Set

Secondary Objective: Hold roughly the same amount of meters each set for all 5 sets. This takes some pacing understanding and knowledge about yourself

Stimulus : Anaerobic / Sprint / Machine Conditioning

This workout is supposed to be a sprint effort workout with the only focus being all out efforts for 1:00 on the rower. The goal today is to find another gear on the rower with the goal of increasing power output. The real focus today should be on the ability to create a strong position from the catch all the way through the finish. This means leg drive, then moving with the body hinge, and finally finishing through the chest.


As Written


As Written


As Written


As Written


1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessory Work

Part A)


2 Hang Muscle Snatch + 2 Snatch Grip Push Press

Starting @ 40% of 1RM Snatch and increasing loads to heavy over the course of 8:00 minutes

Part B)

4 Sets

10 Bent Over Barbell Rows

Rest as needed

*increase loads from last week


4 Sets, For Time

400m Run @ 5/10 RPE

300m Run @ 6/10 RPE

200m Run @ 7/10 RPE

100m Run @ 8/10 RPE

Rest 3:00 minutes between sets

Score: Time for each set (4 scores)

Today, you essentially have 4 x 1 km intervals. During these sets today your focus is to build your pace finishing on a 100m hard effort which should feel like the pace you would run a max effort 400 at. During these intervals, be sure to focus early on your breathing and mechanics, dialing them in for when you start to pick-up speed to close out the intervals. The rest is shorter than what you’re running because we can use the first 400 m’s of each interval to essentially ‘Actively’ recover.

Stimulus: Aerobic Threshold

Extra Conditioning

For Time:

5 Rounds, For Time:

6 Power Snatches @ 165/115lb (75/52kg)

12 Wall Balls @ 30/20lb (13/9kg) / 10/9ft target

Rest until 10:00 minutes, then complete:

1 Round, For Time:

30 Power Snatches @ 115/80lb (52/36kg)

60 Wall Balls @ 20/14lb (9/6kg) / 10ft target

Score: Total Time

Both parts desire a different strategy today. Part A is all about loading and moving efficiently. Look to complete the 6 Power Snatches in singles each round but focus on trying to stay close to the barbell. On the Wall Balls, it is lower volume per set, so challenge yourself on potentially increasing the loading if you can keep each set unbroken. Part B is a little different in that on the Barbell we want you to mix in some touch and go sets. This doesn’t mean you have to do 10+ reps, but aiming for say, sets of 5 is a great goal, find a number that’s gonna allow you to keep moving. When you get to the Wall Balls, this is where we want you to try and finish strong. Select a Weight that you can do upwards of 20 reps per set.

Primary Objective: Part A – complete sub 8 minutes

Secondary Objective: Part B – complete sub 7 minutes

Stimulus: Barbell Cycling