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

10 PVC Pipe Passthroughs

:30 second PVC Pipe Prayer Stretch

5 sets of Ring Y, T, W’s

5 Tall Muscle Snatches , 45/35lb

5 Overhead Squats 45/35lb

5 Snatch Balance 45/35lb

then complete the following:

Single Leg Box Jumps

4 x 4/4

*Increase the height of the box each set if it is safe to do so. This isn’t about maximum height, it is about developing single leg power and correcting any asymmetries we might have.


Every 2:00 x 6 Sets

1 Snatch @ 80%+ building to a 1RM

Extra Instructions / Points of Performance

Chest up and eyes forward at the set-up, stay patient on the first pull off the floor and then accelerate through the hips before catching with a firm punch. As much as it may seem counterintuitive, staying over the bar longer will allow the athlete to get the bar back to the hip contact point better.

For newer athletes:

today we can lower the weight go to the hang position and just work on really quality positions. If the athlete has some issues with the barbell, we can move to a Dumbbell Snatch and just increase the reps per set for more of a muscular endurance style workout.

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Time Cap: 15:00

Extra Instructions:

This is a great Benchmark with the Games this week and one that is a quick hitter that tends to fry the forearms and get the heart rate pumping. If you want your best time you will need to push the run harder than you want to and try to hang onto big sets on that Kettlebell Swing.

Primary Objective : Fastest overall time (Goal: 7:00-10:00 minutes)

Secondary Objective : Keep the sets on the Kettlebell and Pull-Ups to less than 2 breaks

Stimulus : Glycolytic / Anaerobic Threshold /Grip


KB Load: 35/26#

9 Strict Banded Pull Ups


KB Load: 53/35#

12 Jumping Pull Ups


As Written


600m Run

21 KB Swings 70/53#

12 Bar Muscle Ups


Recovery / Mobility Protocol

1:00/1:00 minute Low Dragon Stretch

:40 second Extended Reverse Plank Bridge

1:00 / 1:00 minute Samson Stretch

1:00 minute Updog Stretch

Optional Accessories

12-15 minute EMOM, alternating each minute:

Minute 1: 7-10 Push Up to Parallette Shoot Throughs

Minute 2: 20-30 seconds (unbroken) Hollow Body Flutter Kicks

Minute 3: 10 Dumbbell Bench Presses

Athletes choice on bench press loads, each set should be unbroken and somewhat challenging.


Gymnastics Test #1)

3 Attempts at Max Freestanding Handstand Hold

Gymnastics Test #2)

100y (300ft) Handstand Walk for Time

*American Football Field would be great

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