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


Miramar Beach Strength and Conditioning – Crossfit


For Quality:

2:00 minute Machine (Easy/Moderate pace)

10 Inchworm Push-Ups

2:00 minute Machine (Easy/Moderate pace)

20 Banded Good Mornings

2:00 minute Machine (Easy/Moderate pace)

30 Alternating Lunges



Heavy Deadlift

Every 3:00 minutes, 4 Sets

2 Reps @ 90%

2 Reps @ 90%

2 Reps @ 90%

2 Reps @ 90%

Percentages are based on your 1rm Deadlift

Keep the bar close and have the hips and torso rise at the same time during the deadlift. We also want them to descend in a similar fashion by keeping tension against the barbell rather than letting the barbell pull you down to the floor. We should first move to a sumo deadlift or hex bar deadlift in order to change to a position that is more appropriate for those athletes with limited mobility in the hamstrings while still being able to lift the same load. The next scale would be to sub out a dual dumbbell or dual kettlebell romanian deadlift in order to limit pulling off the floor with excessive loads.


Metcon (Time)

2 Rounds

25/20 Calorie Row

30 Alternating Dumbbell Snatches 50/35lb

20/14 Calorie Echo Bike

50ft Dual KB/DB Front Rack Walking Lunges 53/35lb

Time Domain : 9:00-13:00

Time Cap : 15 minutes

Primary Objective : Best possible time

Secondary Objective : Push the Machines. We want the focus here to be on a good overall time and could see dialing back the machines in order to hang onto the DB and KB movements, but having this in as a secondary objective for those needing to build their capacity here would be a great challenge.
Beginner :

20/16 Calorie Row

20 Dumbbell Snatch 35/25lb

15/11 Calorie Echo

50ft Goblet Walking Lunge 35/26lb


22/17 Calorie Row

30 Dumbbell Snatch 35/25lb

18/13 Calorie Echo

50ft Dual KB Front Rack Walking Lunge 35/26lb


As Written


25/18 Calorie Row

20 AltDBSnatches, 70/50lb

20/14 Calorie Echo Bike

60ft Overhead Walking Lunges w/dumbbells, 2x 50/35lb

Extra Work


1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

Optional Accessories

4 Sets, For Quality:

:20/20 Second Star Plank

:40 second Weighted Sorenson Hold

15/15 Poliquin Step-Ups


Strict Press

Build to a 3rm for the day


1 x 3 @ 92% of your 3rm from above

1 x 4 @ 87% of your 3rm from above

1 x 5 @ 85% of your 3rm from above

Rest as needed between sets


Every 2:00 minutes, 5 Sets

15 Strict Handstand Push-Ups

15 Wall Balls 30/20lb


Finisher for the Day


Part A)

2 Sets

15 Second Sprint

Rest 2:00 minutes

18 Second Sprint

Rest 2:15 minutes

21 Second Sprint

Rest 2:30 minutes

Directly into..

Part B)

Every 4:00 minutes, 2 Sets

30 Second Sprint

Directly into

Part C)

60 Seconds Max Calories

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