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


Miramar Beach Strength and Conditioning – Crossfit


12:00 minutes to complete

Mobility / Stretching

1:00 minute Wall Candle Pose

:30/:30 Pigeon Stretch

:30/:30 second Single Arm Overhead Box Opener

Once you have completed the above mobility work, please move on to the General Warm Up below:

2 Sets, For Quality:

:30 second Jump Rope Practice

10 Barbell Good Mornings, 45/35lb (20/15kg)

10 Push-Ups w//toe touch

10 Mountain Climber to Lunge Stretch

Strength / Skill Superset

E2MOM x 12

Alternating Stations

Station 1:


3 Reps

Rest 20 seconds

2 Reps

Rest 20 seconds

1 Rep

Load: 75%+, increasing

Station 2:

:20 – :30 second Wall Facing Handstand Hold

*Elite: 20-30s Wall Facing Handstand Hold with shoulder taps

Extra Instructions:

We are hitting a strength / skill superset with the goal of building out our Deadlift progression and combining that with some straight arm strength with a handstand hold or for our competitors working into some skill / gymnastics volume conditioning and hitting max distance Handstand Walk.

The focus today will be on the set-up of the Deadlift, focusing on breaking tension off the floor and then pressing the ground away.

For the Wall Facing Handstand Hold, work to press through the ground, elevated the shoulder blades and press nose to the wall while keeping a hollow body position.


Metcon (AMRAP – Rounds and Reps)

7:00 AMRAP

10 Alt Dumbbell Snatch 70/50lb

30 Double Unders

Primary Objective : Complete 6+ Rounds

Secondary Objective : Unbroken Dumbbell Snatch and Double Unders

Stimulus : Hinge / Shoulder Stamina

Extra Instructions.

The focus to day will be on shoulder stamina and consistency with the double unders and DB Snatch. This one is a quick burner that will blow up the shoulders a bit as the combo of dubs with a shoulder intensive movement create a greater demand on muscular stamina.

Alt Hang DB Snatch 35/25

60 Single Unders


DB: 50/35lb


As Written


8 Alt DB Snatch (100/70lb)

16 Crossover Double Unders


:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Optional Accessories

3 Sets, For Quality:

8/8 Single Leg Bodyweight Hip Thrusts

15 Banded Pull Throughs

20 Seated Band Hip Abductions

Rest as needed between sets

Pause at the top of the Single Leg Hip Thrust on each rep for 1-2 seconds & then hold the top of the last rep for 15 seconds. This is to be done with your body weight so you should be able to maintain the contraction and position with great control. These accessories are all about the Glutes and activating them correctly. This should feel very low impact but challenging as you need to ensure you’re engaging the correct muscle groups through all the reps. This is going to have great carry over to our strength movements and overall lower body / back health.


For Quality:


Parallette Strict Handstand Push-Ups, 4/2″

*After each set, complete:

15ft Handstand Walk

1 Handstand Pirouette

15ft Handstand Walk

1 Handstand Pirouette

15ft Handstand Walk

1 Handstand Pirouette

Primary Objective : Parallette Strict Handstand Push-Ups

Secondary Objective : Handstand Walk & Handstand Pirouette

This is an expansion on the last two weeks of Handstand Push-Ups & Handstand Walking Skill work. We have worked on a lot of volume and time under tension and today is no different however, we’re keeping relatively low volume and challenging purely strength. The Parallette Strict Handstand Push-Up is by far the most challenging variation so today is a really good day to push yourself in building that strength up. Don’t set too much expectation for yourself on the Handstand Walk and Pirouette, this is more about skill practice and position awareness to add some more challenge to the Handstand Push-Ups.

Stimulus : Strength / Skill

Posterior Conditioning

Complete the following:

1:30 minutes On : 30 Seconds Rest

7 Deadlifts @ 55% of your 1rm

5 Lateral Buprees Over Bar

MAX Calories on Rower in the remaining time

Repeat until you accumulate 90/75 Calories

Goal: Complete in 4 Sets

Time Cap: 6 Sets for Part A.

Rest 4:00 minutes

4 Sets:

1:00 minutes On : 30 Seconds Rest

5 Deadlifts @ 50% of your 1rm

3 Lateral Buprees Over Bar

MAX Calories on Rower in the remaining time

Score: Total Calories in Part B.

Each new set will begin back on the deadlifts.

If your deadlift is more than 551/351lb (250/160kg) please perform Part A. @ 300/190lb & Part B. 275/175lb (125/80kg)

Primary Objective: Rowing

Secondary Objective: Push the first round, build a great buffer.

Stimulus: Pulling / High Heart Rate

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