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


Miramar Beach Strength and Conditioning – Crossfit


(8:00 minute Cap)

2 Sets, For Quality

1:00 Row or 1:00 Shuttle Run

10 Alternating V-Ups

10 KB Sumo Deadlift High Pull

:15sec Wall Lean March

6/6 SL Glute Bridge w/pause

Metcon (Time)

2000m Run

1000m Row

1500m Run

750m Row

1000m Run

500m Row

Time Domain : 30:00-35:00

Time Cap : 40:00

Extra Instructions.

Today, we would like you to focus on increasing pace, which means descending splits throughout the workout. This should look like the run starting at 5:00/k or 8:03 mile and gradually accelerating to 4:00/k or 6:26/mile. The row should start at somewhere around 5k + 3sec/500m and descend to 5k -3sec/500m. The goal is to be disciplined on your pacing strategy today and really focus on how strong you can feel going into the final 1000m Run + 500m Row.

Primary Objective : Descending Splits

Secondary Objective : Completing the workout under the time cap

1200m Run

600m Row

800m Run

400m Row

400m Run

200m Row


1600m Run

800m Row

1200m Run

600m Row

800m Run

400m Row


As Written


Keep this Zone 2 and do not push the pace. Opposite of class and the goal here is to keep this conversational and see how well you can keep yourself in check.


2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Pigeon

Optional Core Finisher Accessory *Repeat from a few months ago

For Time:



Russian Twist (over and back = 1)

Hollow Hold (sec=rep)

Goal: 8:00-12:00


Push Press

4 x 5

Holding 75% of your 1rm Push Press

Rest 2:00-2:30 minutes between sets

Focus on moving the weight quickly today. The loading isn’t as heavy as previous weeks so this should allow for a strong dip and drive and for you to focus more on technique over the load you’re lifting.

Barbell Conditioning

Every 4:00 minutes, 4 Sets, Complete the following:

(Start at set 1 and work your way through the four sets)

Set 1:


Hang Power Clean

Front Squat

Load: 115/80 lb

Set 2:


Power Clean

Front Squat

Load: 135/95 lb

Set 3:


Squat Clean


7’s @ 155/105 lb

5’s @ 185/125 lb

3’s @ 225/155 lb

Set 4:

Max Squat Cleans @ 225/155 lb

*If you get more than 20 reps, please stop.

Primary Objective: Complete sets 1-3

Secondary Objective: Achieve more than 1:00 minute rest for the first three sets

Stimulus: Barbell Conditioning / Lower Back Fatigue


For Time:

Buy In: 150ft Handstand Walk


4 Rounds,

22 GHD Sit-Ups

8 Sandbag Clean 150/100lb


Buy Out: 150ft Handstand Walk

Time Cap: 18 minutes

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