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


Miramar Beach Strength and Conditioning – Crossfit



Mobility Exercises:

1:00 Dead-Hang w/Feet Supported

1:00 Plate Overhead Opener

10/10 Shoulder CARs

:30/:30 second Crossbody Lat Stretch


2 Sets, For Quality:

5/5 World’s Greatest Stretch

5/5 B-Stance Single Kettlebell Deadlifts , Moderate Load

5/5 Double Kettlebell Windmills, Light/Moderate Load

15:00 CAP

Skill (Checkmark)

Kipping Pull-Up

-Beat Swings

-Kipping Pull-Up + Drop

-Kipping Pull-Up + Pause + Kipping Pull-Up

-Elevator Pull-Ups

Butterfly Pull-Up

-Foot Scoop Rotations / Reverse Bicycle

-Controlled Arm Circular Rotations

-Controlled Arm and Feet Circular Rotations

-Butterfly Elevator

10:00 CAP


Metcon (2 Rounds for time)

For Time:

Pull Ups


Dual Kettlebell Clean and Jerk

(9:00 CAP)

Rest 5:00

6 Rounds

Pull Ups


Dual KB Clean and Jerk

(9:00 CAP)

*Dual Kettlebell Clean and Jerk = Assumed from the hang unless written otherwise

Score : Time for each piece

Part A: Refrain from going out too hot at the beginning, understand that the KB will be a significant piece to this puzzle. Sustain a 85% effort throughout then as you get near to the KB increase effort and tempo.

Part B: Opposite strategy this time, push the pace from the beginning and work on quick transitions, for some you will need to break the pull ups into two sets but try for unbroken on the other movements.

Bigger Class Size: Use DBs or Scale to Single KB/ DB
Beginner :

30 Banded Strict Pull-Ups

30 Tuck Ups

10/10 Single Arm KB Clean and Jerk (35/18lb)

Rest 5:00

6 Rounds

6 Banded Strict Pull Ups

6 Tuck Ups

3/3 Single Arm KB Clean and Jerk


45 Pull-Ups

30 V-Ups

15 Dual KB Clean and Jerk 44/26lb

Rest 5:00

6 Rounds

8 Pull Ups

6 V-Ups

4 Dual KB Clean and Jerk


60 Pull Ups

42 V-Ups

24 Dual KB Clean and Jerk 53/35lb

Rest 5:00

6 Rounds

10 Pull Ups

7 V-Ups

4 Dual KB Clean and Jerk


60 Chest to Bar Pull Ups

48 Ghd Sit Ups

24 Dual KB Clean and Jerk 53/35lb

Rest 5:00

6 Rounds

10 Chest to Bar Pull Ups

10 Ghd Sit-Ups

6 Dual KB Clean and Jerk

Extra Work


1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Optional Accessories

3 Sets, For Quality

10-15 Tall Kneeling Straight Arm Banded Lat Pull Down

10 Hollow Body Dual Kettelbell Floor Press

1:00 Forearm Plank Hold

Rest as needed between sets


Part A.

12 minute EMOM

5 Banded Strict Press @45% (red bands)

Percentage today is based off of your 1 rep max Strict Press

Goal : One of the benefits of banded work is to increase explosiveness: The use of resistance bands adds an element of explosiveness to the movement, as you must overcome the tension of the band at the bottom of the press and accelerate through the movement.

Part B.

12 minute EMOM

3 Banded Deadlift @55% (green bands)

Percentage today is based off of your 1 rep max Deadlift


Echo Development

Part A) Every 2:00 minutes, 6 Sets

15 second max effort sprint

Rest Until 15:00 Minute Mark to Complete Part B)

Part B) Every 5:00 Minutes, 3 Sets

40 second max calories

Goal: By pushing your body to work at a high level of effort for short periods, followed by recovery periods, you can improve your body’s ability to utilize oxygen and fuel efficiently. This will increase your maximum ventilatory oxygen uptake (V02) as well as improve lactate clearence in the body.

For Part A, we want to track the max RPMs we see on the screen. If you have a friend that can alternate sprints with you this is great, so that you can blackout and just focus on effort. Getting the RPMs up as fast as possible and keeping them as high as possible for the entire 15 seconds is the goal. Track calories per sprint with the goal of being within 1 calorie on each sprint.

For Part B, we are looking for a sub maximal sprint effort. This is something in the range of a 3:00 minute max calorie all out echo bike effort test. The goal should be to be in the range of 20-25 calories for men and 14-18 calories for women.

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