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”

World’s Greatest Stretch

Hamstring Roll

Quad Roll

Roll Over to V-Sit

Squat to standing toe touch

Immediately into


:30 Row or :30 Shuttle Run

5 Dual KB C&J

25/25 Second Quadruped Thoracic Rotations

10:00 CAP


Metcon (Time)

For Time:

1500m Row

10 x Shuttle Run (25/25ft)

30 Burpee Box Jump Overs, 24/20”

30 Dual Hang KB Clean and Jerks

30 Burpee Box Jump Overs, 24/20”

10 x Shuttle Run (25/25ft)

1500m Row

Time Domain: 22:00-27:00

Time Cap : 30 minutes

Primary Objective : Complete within the time cap

Secondary Objective : Second Row interval to be faster than your first, this is also the best way to achieve best result for overall time. By not getting caught into the first 1500m Row

Stimulus : Chipper / Aerobic / Leg Stamina
Fitness :

1k Row

6 Shuttle Run


30 Dual DB C&J

(Then go back down the list)

Performance : As Written, 35/26#

Elite : As Written/ 50/35#

Row Sub:

Echo Bike Cal: 75/55

Ski Erg:1500m

Extra Work


: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 Accessories

3-4 Sets, For Quality

10/10 RNT Split Squat

10 Seated Barbell Goodmorning

15 Ring Hamstring Curls


5 Sets

7 Pause Bench Presses @ 60-65%

Rest: 30 seconds

3 Tempo Front Squats 62-67%

Rest: 2:00 between sets

Primary Objective : The pause and the tempo format.

Secondary Objective : Load, we want you to work on time under tension rather than how much load you moved.

Front Squat Tempo: 31×1

We like to write our tempo squats in the form of a four-number-grouping. The first number is the eccentric (lowering) component, the second number indicates a pause in the bottom, the third number is the concentric (standing up) component, and the fourth number is simply a pause (“rest”) at the top.



00:00 – 6:00 minutes:

30 Toes To Bar

into :

2 Rounds,

7 Hang Power Snatches, 155/105lb

9 Overhead Squats

Time Cap: 5:00 minutes


06:00 – 12:00 minutes:


9 Toes To Bar

6 Hang Power Snatches, 115/80lb

6 Overhead Squats

Score : Time (Please place reps achieved in Part B in notes)

Primary Objective : Barbell Movements

Secondary Objective : 6 AMRAP

Gymnastics Conditioning

75’Handstand Walk

Rest 60s

50’Handstand Walk

Rest 45s

25’Handstand Walk

Rest 60s

25’Handstand Walk

Rest 45s

50’Handstand Walk

Rest 60s

75′ Handstand Walk


5 Sets, For Quality:

1:00 on : 1:30 off

Handstand Walk Progression

Select a Handstand Walk Progression and use this time to focus on developing time upside down, focusing on positions and comfortability being inverted in a lower intensity session.

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