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


Miramar Beach Strength and Conditioning – Crossfit



“:30 Each side”

Calf Roll

Hamstring Roll

Quad Roll

Roll Over to V-Sit

Squat to standing toe touch

Immediately into

2 Sets, For Quality

200m Run

10 Alternating V-Ups

10 Deep Lunge Mountain Climber

:30sec Jump Rope

:15sec Wall Lean March

6/6 SL Glute Bridge w/pause

250m Row

10:00 CAP


Metcon (Time)

3 Rounds

1 Mile Run

100 Double Unders

1000m Row

*Reps will vary on DifficultyLevel

Time Domain: 35:00-40:00

Time Cap: 42:00
Fitness :

3 RFT: 1k Run, 100 Singles, 1k Row

Performance :

3 RFT: 1 Mile Run, 50 DUs, 1k Row

Elite : As Written

Triple 3 Re-Imagined, done in reverse order with the goal of completing under a challenging time cap. One reason we are doing this in reverse order and partitioned is to allow the time frame to be easily managed and those that will be capped to end on the dubs or row and not out on the run at the end of the class.

Primary Objective : Finish under cap

Secondary Objective : Hold the same splits throughout

Looking to stay at around 10k pace for the row and the run and maintain 3 sets or less on the double unders

Stimulus: Lactate Threshold

Cool Down

2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Pigeon

Extra work

Optional Accessories

4 Sets, For Quality

20 V-Ups

20 Russian Twists (over and back = 1)

20 Hollow Rocks

1:00 Forearm Plank Hold

R: 2:00 b/s

Goal is to complete each set AFAP

Swim: Warm Up

Warm up

2 Sets:

100 swim, your choice on stroke

75 kickboard

50 drill, your choice on drill

25 swim

Rest 1:00 minute between sets

*Hand drag drill, Catch-up Freesytle, Singapore Freestyle Drill

Swim Workout


2 Sets:

4 x 50 (25/25)

1st+5th: 25 fast/25 easy

2nd+6th: easy/fast

3rd+7th: all easy

4th+8th: all fast

Rest :20 between Intervals

Rest 2:00 between Sets

100 easy

3 Sets:

2 x 100 (75 freestyle/25 backstroke) on 1:30

4 x 25 freestyle on :25

Rest 2:00

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