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


Miramar Beach Strength and Conditioning – Crossfit



1-3 Sets, For Quality:

:30 Second Wall Sit Hold

10 Sumo Squats

5 Inchworm Push-Ups

10 Lu Raises , Light Load

:30BB Glute Bridge Hold, 45/35lb


2 Sets, For Quality:

10 Snatch Grip Deadlift @45/35lb

5 Snatch High Pulls

5 Muscle Snatches

5 Power Snatches


Snatch Complex

Every 2:00 minutes x 6 Sets

1 High Hang Snatch

1 Hang Snatch

Rest :20

1 Snatch

Starting @ 60% of your 1rm Snatch and increasing the load each set. Reminder, that these reps are Squat Snatches.

Primary Objective : Aim to finish at 80-85% of your 1rm Snatch

Secondary Objective : Speed ​​Under the Barbell.

Metcon (AMRAP – Reps)

5 Sets, For Reps:

3:00 AMRAP/ 1:00 Rest

4 Box Jumps @ 30/24″

4/4 Single Arm KB Snatches, 70/53lb

12 Air Squats

Score : Total Reps

Primary Objective : 3 rounds plus each set

Secondary Objective: Total Reps Accumulated

This workout is inspired by the classic Benchmark workout “The Chief” The goal today is to accumulate 3 rounds plus each 3 minute AMRAP. As best as possible, focus on being smooth through each movement but keeping your transitions purposeful and try your best not to stop. Please select a load on the Kettlebell Snatches you know you can cycle for unbroken sets.

Stimulus : Intensity / Breathing / Hip Extension
Beginner :

6 Alt Box Step-Ups @ 24/20”

4/4 DB Hang Snatch, 35/25lb


4 Box Jumps @ 24/20”

4/4 KB Snatches @53/35lb


As Written


4 Burpee Box Jumps @ 30/24″

6/6 Kettlebell Snatches@70/53lb

12 Alternating Pistols

Extra Work


1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories

3 Sets, For Quality

8 Cuban Rotations

10 Chest Supported Trap 3 Raise

12 Bear Plank Pull Throughs


Back Squat

6 Reps @ 70%

6 Reps @ 70%

4 Reps @ 75%

4 Reps @ 80%

Percentage is based on your 1rm Back Squat

Rest 3:00-4:00 between sets


3 Sets, For Time:

500/450m Row


3 Rounds

15 Wall Balls, 20/14lb @ 10′

15 Toe to Bar


500/450m Row

Rest 2:00 minutes between sets

Score: Time for each set

Primary Objective: Sub 8:00 minutes each set

Secondary Objective: Slightly Faster second 500/450m Row

Stimulus: Anaerobic / Stamina

Be sure to pace the first Row appropriately to ensure good intensity on the 3 round couplet to follow. You can definitely lose time if you start too fast on that first row. Push yourself on the final Row of each set to be faster than your first as you have the full two minute rest to follow.


Echo Bike Progression

Echo Bike

Every 5:00 minutes, 5 Sets, Complete the following:

30/20 Calorie Echo Bike Sprint

Score: Time for each set

Primary Objective: Complete each sprint in 45 seconds or less

Secondary Objective: Each interval should be within 2-5 seconds of each other

Our goal today is to tap into our Fastest Sustainable pace we can maintain across all 5 sets. We definitely do expect some drop off on each set but as best you can, try and aim to keep each interval within 2-5 seconds of each other

Stimulus: Alactic Endurance / Anaerobic

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