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


Miramar Beach Strength and Conditioning – Crossfit


2 Sets, For Quality

1:00 Row, R1: ez, R2: mod

5/5 Quadruped Thoracic Rotations

5 Table Top Bridge w/5sec Pause

3/3 Quadruped Hip Cars

5/5 Samson Lunge

Power Snatch

Every 2:30 x 5 Sets

Power Snatch

Rest 10s

Hang Squat Snatch + Overhead Squat

Rest 10s

Squat Snatch

@ 80-85%+

% from 1rm Power Snatch

Extra Instructions:

Main focus is the final 3 sets, only if feeling good then increasing load. If you do not, hold 85% across all working sets. We are looking for this as a complex while being able to set the bar down in between segments. The goal is to work different positions and emphasize to reinforce correct mechanics. Focus on big extension in the Power Snatch, speed through the middle and a firm overhead press up on the bar in the catch position.

Metcon (Time)

EMOM until the work is complete:

9 Power Snatch

Max Bar Facing Burpees

Load: 95/65lb

*Repeat until you accumulate 27 reps

Rest 2:00 minutes

EMOM until the work is complete:

7 Power Snatch

Max Bar Facing Burpees

Load: 115/75lb

*Repeat until you accumulate 21 reps

Rest 2:00 minutes

EMOM until the work is complete:

5 Power Snatch

Max Bar Facing Burpees

Load: 135/95lb

*Repeat until you accumulate 15 reps

Score : Total Time

Primary Objective : Complete Each set in 3:00 minutes or less

Secondary Objective: Complete each set of Snatches unbroken

Time Cap : 15:00 minutes

Stimulus : Barbell Cycling / Anaerobic

Extra Instructions.

For this workout, we will be starting with 9 Snatches on the top of the minute. In the remaining time we will be working to complete max bar facing burpees. This will continue until we reach 27 reps. If this occurs in the middle of the minute, rest the remaining time of that minute, plus 2 additional minutes on the EMOM. Load the bar during the rest minutes to the next weight. We will then do the same thing for 7 Power Snatches, plus max burpees until 21 reps. Finally we will load the bar one last time and perform 5 Snatches followed by max burpees until 15 reps. This is a challenging workout that will require some

Hang Power Snatch

Load: 45/35lb







As Written







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

4 Sets: For Quality

10/10 Half Kneeling Kettlebell Chop and Lift (load light weight)

10/10 Single Arm Bottoms Up Kettlebell Press

100ft/30m (50/50ft) (15/15m) Single Arm Kettlebell Front Rack Carry

Load: Moderate loads for all movements and increase each round if feeling good.

Rest 2 minutes between sets

In this piece today we are targeting the core from different angles, a variety of exercises to add stress and with unilateral type training.


Handstand Push Ups / Handstand Walk

Every 5:00 minutes, 3 Sets, Complete the Following:

21 Deficit Kipping Handstand Push Ups, 4/2”

60ft Handstand Walk

9 Wall Facing Handstand Push Ups

60ft Handstand Walk

Main goal for this is density work for our shoulders, placing more emphasis on the handstand push ups / wall facing handstand push ups over the handstand walk.

Goal: Achieve more than 90 seconds rest for each set

Echo Bike Development

For Max Calories:

6 Sets:

45 Seconds on : 15 Seconds off

30 Seconds on : 30 Seconds off

15 Seconds on : 45 Seconds off

Score: Total Calories

A single set is considered 3 minutes of work. Keep in mind, this is 6 sets back to back. After the final interval of 15 seconds on : 45 seconds off you will move straight back into 45 seconds on : 15 seconds off and continue this format until you complete 6 total sets (18 minutes). You have the option to rest completely on the off intervals or continue spinning the legs easily, just subtract the easy spin calories off the total.

Primary Objective: Overall Calories Accumulated

Secondary Objective: 30 Second Interval

This is geared towards developing a 10 minute Echo Bike pace The emphasis is on building your pace through the intervals but keeping each working set upwards of a moderate to high intensity factoring in how long the rest break is following.

Stimulus: Anaerobic / Aerobic Threshold Development

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