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



Don’t forget!! BRING A FRIEND WEEK is 11 September 2023!!! Please use the sign-up sheet located on the front desk to list all of your friends who are joining us. There is also a QR code you can use to have your friends complete the waiver prior to coming to class. Anyone who joins gets both you AND your friend a referral credit of 40% off one month membership!

Miramar Beach Strength and Conditioning – Crossfit


10:00 Clock

2 Sets, For Quality

3:00 On: 1:00 Off

10/7 Calorie Row

5/5 World’s Greatest Stretch

10 Barbell Good Mornings, 45/35lb

*In remaining time, accumulate

Max Lateral Banded Monster Walks

Back Rack Lunge

Every 2:00 X 4 Sets

Barbell Back Rack Reverse Lunge

12 Alternating Reps (6/leg)

10 Alternating Reps (5/leg

8 Alternating Reps (4/leg)

6 Alternating Reps (3/leg

*Start @ 100% of your 10RM / Leg and increase weight by feel today.

Extra Instructions / Points of Performance

Today, the reps will be done as alternating reps and to stay on the back for 12 then 10 then 8 then 6. Each set will be done on a 2:00 minute clock with the goal of getting heavy today for the final 6 reps (3/leg). Keep the chest tall, legs should remain around hip to shoulder width on the lunge and focus on driving through the hip flexors as we stand back to center.

Skill Work

10:00 – 15:00 minutes

Pistol Progressions

Legless Rope Climb Efficiency and Technique

Extra Instructions:

Warm athletes up for each movement before tackling the AMRAP today. We want to really focus on bracing mechanics for the heavier deadlifts today with the note that we want to cap weight today at 75-80% of 1RM. Spend time talking through the hip to arm connection on legless rope climbs as well as different pistols progressions that will help develop the strength/skill component here.

Metcon (AMRAP – Rounds and Reps)

14:00 AMRAP

2/1 Legless Rope Climb

4 Deadlifts 315/205lb

8 Pistols

*Alternating Rounds on Pistols as Round 1, Complete 4/4, then Round 2 as 8 Alternating. On the 4/4 set, we are looking to have the non working leg never touch the ground until the 4 reps are completed.

Goal : Complete ~7 rounds

Primary Objective : Legless Rope Climb Efficiency

Secondary Objective : Maintaining a pace of under 2:00 minutes per round


2 Pull to Stands

4 Deadlifts @ 70% of 1RM

8 Pistol Squat to Box


2 Rope Climbs

4 Deadlifts 275/185lb

8 Box Pistols


As Written


2/1 Seated Legless Rope Climb

4 Deadlifts 335/220lb

12 Pistols


Recovery / Mobility Protocol

2:00 minute Barbell Adductor Stretch

1:00 minute Updog Pose

1:00 / 1:00 minute Single Leg Forward Fold

1:00 / 1:00 minute Scorpion Stretch

Optional Accessories

4 Sets, for Quality

8-10 Glute Ham Raises

:20 second Hamstring Plank

:15/ :15 Star Plank

:15/:15 Copenhagen Plank


Back Squat

Build up to 90% of your 1rm

Then complete:

2 x 2 @ 90%

Rest 3:00-4:00 between sets

Percentage is based on your 1rm Back Squat

Echo Bike Development

Each Interval for Time

0:00-8:00 minutes

100/70 Calories

8:00-15:00 minutes

80/56 Calories

15:00-21:00 minutes

60/42 Calories

21:00-26:00 minutes

40/28 Calories

26:00-until Completion

20/14 Calories

Score: Combined Working Interval Sets

Primary Objective: Complete each working set at a pace of 18-20+/13-15+ calorie / minute or faster

Secondary Objective: Increase pace from the 100/70 Calorie effort down to the 20/14 calorie effort, 20/14 Calorie Effort should be done as a sprint effort to finish

Stimulus: Lactate Threshold / Aerobic Capacity

Strength/ Gymnastics

Level 3 & 2:

10 x 30% of Max Unbroken Reps

Rest as minimally as possible between sets

Level 1:

10 x 30% of Max Unbroken Reps

Complete with Green or Red Bands

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