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)

2-3 Sets, For Quality

:60sec Jumping Rope

10 Cossack Squats

20 Plank Shoulder Taps

:30sec Glute Bridge Hold

5 Broad Jumps For Distance

Clean and Jerk

Every 2:00 x 5 Sets

Power Clean +

Split Jerk +

Front Squat +

Split Jerk (5sec pause in catch)

*Holding between 60-70%

Extra Instructions:

We are looking for a complex here that works on positions and touches leading into next week’s 1RM. We don’t want to push the effort here, but still touch 70% of 1RM in order to keep things fresh. The goal for the 5 second pause is to help reinforce catching low and with a braced position in the Split Jerk.

Metcon (Time)

2 Rounds, For Time:

600m Run

36 Wall Balls 20/14 lb

24 Toes to Bar

12 Alt Hang DB Clean and Jerk

Time Domain : 14:00-17:00 minutes

Time Cap : 20:00 minutes

Primary Objective : Place the focus on the Toes to Bar, if you have the capabilities go for unbroken or push to complete in minimal sets. That said, don’t rush out the gate on the run and put yourself in deficit, take the run at a somewhat comfortable pace, same goes for the wall balls. As we are placing our focus on the Toes to Bar. Lastly, understand that the workout is really decided in the second round.

Secondary Objective : Second round to be within 1:00 of the first round

Stimulus : Legs / Grip Strength

400m Run

30 Wall Balls 14/10lb

20 Strict Knee Raises

10 Alt Hang DB C&J 30/20lb


400m Run

30 Wall Balls 20/14 lb

20 Toes to Bar

10 Alt Hang DB C&J 50/35lb


DB Load: 70/50


Go Faster/ Go Unbroken

Load: 70/50


2:00 minute Weighted Assisted Straddle Stretch

2:00 minute Saddle Pose

1:00 minute / 1:00 minute Pigeon Pose

2:00 minute Seated Forward Fold

Optional Accessories

3 Sets : For Quality

8-10 Reverse Nordic Curls

10-12 Anterior Tibialis Raises

:40-:60 second Wall Sit


Handstand Push Ups

3 Sets, For Quality:

4 Strict Deficit Handstand Push-Ups, 6/3″

Rest :30 seconds

8 Strict Handstand Push-Ups

Rest :30 seconds

12 Kipping Handstand Push-Ups

The priority here is to develop strength & stamina in your Handstand Push-Ups. This is a great session to challenge yourself with your scaling options and pushing for slightly harder variations of these movements. Overall we’re not looking for maximum speed but rather working on getting sufficient ‘reps’ under our belt.

Echo Bike Development

3 Sets: Each for Time

60/42 Calorie Echo Bike

Rest 1:1

Score: Fastest Time Completed and note down the time for all 3 sets

Primary Objective: Complete Each Set in 3:00 minutes or Less (20+/14 Cals / minute)

Secondary Objective: All sets are completed within +/- 10 seconds of each other.

Goal: If you cannot achieve each set in sub 4:00 minutes look to scale the calories (Level 2 or Level 1)

We are looking to increase sets, but decrease calories per set in an effort to increase calories per minute and total power output

Stimulus: Anaerobic Threshold / Quad Pump / Lactate Clearance

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