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

5 Burpees to Target

15 Dead-Hang + 15 Active Hang

1 “Barbell Complex”

“Barbell Complex”

3 High Hang Muscle Clean

3 Front Squats

3 Tall Cleans

3 Hang Squat Cleans


10:00 Clock

Talk through the position at the top of the knee and the focus of hanging on the barbell and being patient through the hips, then extending violently before pulling back under the bar into a quality front rack position. We should build load to our working weight or even a touch higher before starting the workout.

Then we want to focus on Wall Ball cadence and positioning, as well as rowing technique and scaling modifications for the Burpee Pull-Up

Metcon (Time)

Every 8:00 X 3 Sets

40/32 Calorie Row

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

15 Burpee Pull-Ups

10 Hang Squat Cleans 135/95lb, (61/43kg)

Score : Slowest Set

Primary Objective : Complete each round in under 6:00 minutes

Secondary Objective : Choose a movement to focus on and tackle that with a specific goal in mind. This can be unbroken Wall Balls, or Unbroken Squat Cleans, or completing the Burpee pull-ups in under 90 seconds, etc.

Stimulus : Intervals / Chipper

Machine Substitutions:

-40/32 Calorie Bike Erg or Ski Erg

-400m Run

-32/23 Calorie Echo Bike


25/20 Calorie Row

20 Wall Balls @ 14/10lb (6/4kg) / 10/9ft target

10 Burpee Jumping Pull-Ups

10 Hang Power Cleans, 45/35lb, (20/15kg)


30/24 Calorie Row

20 Wall Balls @ 20/14lb (9/6kg) / 10f/9t target

10 Burpee Pull-Ups

10 Hang Squat Cleans 95/65lb, (43/30kg)


As Written

Elite :

40/32 Calorie Row

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

20 Burpee Pull-Ups

10 Hang Squat Cleans 185/125lb, (84/57kg)


1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Childs Pose

Optional Accessory Work

5 Sets, For Quality:

5/5 Weighted Pistol Box Step-Down, Moderate Load

10 Chest Supported Incline DB Rows, Moderate Load

20 Dual Dumbbell Wrist Curls, Light Load


4 Sets, For Time

600m Run @ 5/10 RPE

400m Run @ 6/10 RPE

200m Run @ 8/10 RPE

Rest 2:00 minutes between sets

Score: Time for each set (4 scores)

Today, you essentially have 4 x 1200m intervals. During these sets today your focus is to build your pace finishing on a 200m hard effort which should feel like the pace you would run a mile in. 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 600 m’s of each interval to essentially ‘Actively’ recover.

Stimulus: Aerobic Threshold


Part A:

Tall Jerk Sequence

4 x 2.2.2

Select a nice light load to focus on footwork, pushing your chest through and landing in a nice stacked position within the catch.

Please ensure you watch the video link below: You will notice he does 3 different variations of the Tall Jerk. You will do all 3 variations also, completing 2 reps at each in a consecutive fashion. An entire set is considered 6 reps.

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

Push Jerk

Part B:

3 Sets, For Load:

7 Reps @ 65%

Rest 1:00 minute

5 Reps @ 70%

Rest 1:00 minute

3 Reps @ 75%

Rest 3:00 minutes & repeat for 3 total sets

Percentages are based on your 1rm Push Jerk. Complete each number as touch and go reps today.


Clean Complex

High Hang Squat Clean + Hang Squat Clean

Set 1: 3+1 reps @ 65%

Set 2: 3+1 reps @ 65%

Set 3: 2+1 reps @ 70%

Set 4: 2+1 reps @ 70%

Set 5: 1+1 reps @ 75%+

Rest as needed between sets

Cleans are not touch and go

Percentages are based off your 1rm Hang Squat Clean

Remember, on the fifth and final set you should be aiming to finish slightly above 75% of your 1rm Hang Squat Clean

Remember, you will complete the High Hang Squat Cleans first and then 1 Hang Squat Clean to follow. All reps are Squat Cleans.

Deficit Clean Pulls

3 x 5

Holding @ 85% of your 1rm Squat Clean

Please stand on a 2 inch riser for these reps. You can use straps if you have them

During these 5 reps please lower each rep down with control like you’re placing the barbell on eggshells

Gymnastics Conditioning

For Time:


Chest to Bar Pull-Ups

Deficit Kipping Handstand Push-Ups, 3/1.5″

*After each set complete:

70 Double Unders

Time Cap: 18 minutes

Primary Objective: Overall Time

Secondary Objective: Double Unders

RPE: 8/10

Stimulus: Gymnastic Combination / Volume