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


Miramar Beach Strength and Conditioning – Crossfit


(Roller, Band, Barbell)

:30 each side

Banded Tricep stretch

Banded Pull a part

Banded Pass Through

Banded OH Squat

Banded Sots Press

Lat Roll

Low back roll

T-Spin stretch + BB + Roller


2 Rounds

:30 Machine OR 200m Run

10 BB Front Squats

5 BB Split Jerk

5 BB Strict Press in Split Jerk Position

10:00 CAP


Split Jerk

Work up to NEW 1RM!

This is PR week!

Gradually increase in weight and place extreme focus on the drive upward with the legs achieveing full extension and solid recieving position!

1×1 @ 100%+

25:00 CAP


Metcon (AMRAP – Rounds and Reps)


30/22 Cal Echo Bike OR 1:30 Effort

25 Jumping Air Squats

20 2″ Deficit Push Ups
Smooth pace to keep moving with a purpose, keep rest short and effort high!

Bigger Class:

Stagger Starting Points

Bike Sub:

Run 300m

Ski/ Row Cal: 30/ 22




Extra work


Strict Press

4 x 5 @ 80%


Weakness Training

Every 1:30 x 8 Sets

:40 Cardio Machine

:30 Skill Movement

(DU, HSW, Pistol Squat, RMU)


Seated Single Arm DB Press

5 x 8/8


Overhead DB Tricep Ext.

4 x 10


BB Upright Row

4 x 10


Track Workout

4 Rounds

400m Run @ Mile Pace

100m Sprint

Rest 1:30 Between Rounds