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


Miramar Beach Strength and Conditioning – Crossfit


4 Rounds, Continuous Rowing

:30 Slow

:30 Moderate

:15 Fast


2 Sets for Quality

10 Down Dog Toe Taps

:20 Dual Kettlebell Overhead Hold

10 Bent Over Y-T-I

20 Bear Plank Pull Throughs

Skill Work

Handstand Walk

*3 Perfect Deliberate Wall Walks

*1 Wall Walk + 20 Shoulder Taps

*Practice lateral walks along the Wall (wall facing)

*Kick up to wall then move hands closer to wall

*Kick up further away from wall and walk to wall

*5ft walks to wall

*practice partner handstand walks out on floor


Handstand Walk

Every 90 seconds, 5 Sets

50-100ft HS Walk


:30 seconds Nose to Wall Handstand Hold or Practice walking along wall


Every 90 seconds, 5 Sets

3 Wall Walks + 20 Shoulder Taps on Final Rep

Metcon (Checkmark)

16:00 EMOM

min 1: 8 Strict Handstand Push-Ups

min 2: 16 GHD Sit-Ups or 22 Abmat Sit-Ups

min 3: 14/12 Calorie Row

min 4: Rest

*add 3/2 Calories on each round of the rower

With the reps increasing by 3/2 on the rower each round, this will become a potent dose by the final round.

Primary Objective : Complete all rounds on the Row

Secondary Objective : Complete all working sets unbroken

Stimulus : Muscular Endurance / Aerobic Capacity
Beginner :

min 1: 6 Box Handstand Push-Ups

min 2: 16 Abmat Sit-Ups

min 3: 9/7 Cal Row


min 1: 5 Strict Handstand Push-Ups

min 2: 16 GHD Sit-Ups or 22 Abmat Sit-Ups

min 3: 12/10 Cal Row


As Written


min 1: 15 Strict Handstand Push-Ups

min 2: 20 GHD Sit-Ups

min 3: 16/13 Cal Row

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

5 Sets For Quality

6-8 Chest Supported Trap 3 Raise 30×1 Tempo

6-8 Cuban Rotations 30×1 Tempo

10 Hollow Body Weighted Maltese Raise


Strict Press

2 x 5 @75%

2 x 4 @80%

2 x 3 @85%

Percentage is based off of your 1rm Strict Press

Rest as needed between sets

Focus for these sets is absolute strength development and challenging you with top end loads

Barbell Conditioning

For Total Reps:

3 minute AMRAP

5 Deadlifts @185/125lb (83/55kg)

4 Power Cleans

3 Front Squats

Rest 1:00 minute

3 minute AMRAP

7 Deadlifts @135/95lb (61/43kg)

6 Power Cleans

5 Front Squats

Rest 1:00 minute

3 minute AMRAP

9 Deadlifts @100/70lb (45/32kg)

8 Power Cleans

7 Front Squats

Score: Total Reps

Primary Objective: Complete 3 rounds plus on each AMRAP

Secondary Objective: Unbroken first round on each AMRAP

Pure Barbell Cycling piece to start the session today. The primary objective is to accumulate 3-4 rounds plus on each 3 minute AMRAP. We want to encourage you guys to push the pace as much as possible on each interval. Look to always open up each 3 minute AMRAP with an unbroken set of all three movements. Then from there, find your rhythm and pace that allows you to keep moving. Getting the early unbroken set done however, will help push you closer to getting potentially 4 rounds.


Echo Bike:

2 Sets:

10:00 Max Cals

Complete the 10 minutes in the following format:

30 seconds @50/45+ RPM

30 seconds @75/65+ RPM

Repeat this process until you reach 10 minutes.

Rest 3:00 minutes between sets

Score : Total Cals

Primary Objective : Hit all prescribed RPMs on each segment

Secondary Objective : Total Calories you accumulate

Stimulus : Lactate Threshold / Lower Body Pump

The RPM’s are just minimum numbers to hold. The second 30 second segment of each minute is really the main focus. We would rather see you guys push those numbers up to 80/70 RPM’s, rather than holding the recovery RPMs higher then what is suggested.

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