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


Miramar Beach Strength and Conditioning – Crossfit


2-3 Sets, For Quality

1:00 Cardio Choice

15 Air Squats

10 Alternating V-Ups

:10 second Hollow Hold

8/8 Single Arm Ring Row 2020 Tempo

20 Bear Plank Shoulder Taps


Back Squat

Pause Back Squat (21×1 Tempo)

Every 2:30 for 7:30 (3 Sets)

8 Reps

55-65% of Back Squat Across

Points of Performance

21×1 Tempo Reads

2 Count Eccentric : Lowering Phase

1 Count Pause

X = Fast Concentric :Rising Phase

1 Count at the Top for Breath

This builds strength and stability through all positions leading to better quality of movement

Metcon (AMRAP – Rounds and Reps)

4x 3:30 AMRAP

16 Dual DB Bench Press 50/35#

12 Toe to Bar

18 Wall Balls 20/14#

Max Strict Pull-Ups in Remaining Time

*this is a 14:00 Running clock

SCORE: Pull Ups

Extra Instructions.

We are hitting a fun little combo of movements that will create some interference while also improving strength and stamina throughout the shoulders, lats, and midline. The wall balls will be a challenge, but the goal should be to finish these in two sets or less.

Primary Objective : :30-:60 to work on strict pull-ups

Secondary Objective : Complete everything unbroken until the pull-ups

Stimulus : Muscular Endurance / Stamina
Beginner :

12 DB Bench (35/25)

12 Ab Mat Sit Ups

16 WBs (14/10lb)

MaxBanded Pull Ups


12 DB Bench (50/35)


16 WBs


As Written


DB: 70/53lb

Wall Ball: 30/20lb

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 Rounds, For Quality

:30 Ring Support Hold (unbroken)

8-10 Straight Arm Banded Lat Pull Downs

20 Banded Tricep Push Downs

Weightlifting: Part A

Part A.

Push Press

Every 2:00 minutes, 3 Sets, Complete the following:

9 reps @ 50%

6 reps @ 62%

3 reps @ 72%

Percentages are based on your 1rm Push Press

One set consists of 18 reps

Rest minimal time between each interval

I/we can tell you that the dip & drive is an essential part of performing a push press, as it is the primary mechanism for generating the momentum needed to move the barbell overhead.

Film yourself and watch your dip & drive: Am I in a straight up/down motion, are my elbows maintaining the same “active” position as I lower in my dip phase, do I have full contact with my foot on the floor while performing the dip and drive? Ask yourself these questions to help improve your technique.

Weightlifting: Part B

Part B.

Push Jerk

Every 3:00 minutes, 4 Sets, Complete the Following:

7 reps @ 60%

5 reps @ 70%

3 reps @ 80%

Percentages are based on your 1rm Push Jerk

One set consists of 15 reps

Rest minimal time between each interval.

Practice receiving in a deeper position: We encourage you to spend time practicing the receiving position today. Both with and without load. This can help you to develop the mobility, awareness, and strength needed to land in a deeper position. The trick with push jerks is not so much the arms but the leg work.

Goal: Improving muscular strength and barbell endurance. Also improving barbell efficiency.


Echo Bike

21:00 EMOM

2 Sets

Min 1: 14/10 Cal

Min 2: 15/11 Cal

Min 3: 16/12 Cal

Min 4: Rest

Min 5: 17/13 Cal

Min 6: 18/14 Cal

Min 7: 20/15 Cal

Min 8: Rest

Min 9: 18/14 Cal

Min 10: 22/17 Cal

Min 11: Rest

The goal here is to learn how to feel pace and switch gears. We should start off with the lower calories at an easier effort to get done in the same time frame that the higher calorie minutes are achieved. This essentially creates a natural build of intensity over the course of the 10 minutes before resting and coming back around to tackle the next 10:00 minute section.

Primary Objective: Complete each working set with 10 seconds or more in the minute.

Secondary Objective: Full Send on the 22/17 Calorie Sprint on the final minute to see how fast you can get that done to finish the day

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