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


Miramar Beach Strength and Conditioning – Crossfit


(10:00 minutes or less)

For Quality

1:00 minute Ski or Row

10 S capular Pull-Ups (1 sec pause on each contraction of the lats at the top)

10 Alt Single Arm Russian KB Swings

5/5 Archer Ring Rows

20 Plate Toe Taps

Weighted Pull-ups

15:00 minute Running Clock

4 Sets

3 Weighted Strict Pull-Ups @ 85% of 1RM

Rest :30

6 Strict Pull-Ups

Rest :30

12 *Ring Rows

Rest 2:00

*Prescribed Ring Row Height = Body on Floor and Fingertips Touch the Rings

**For the Strict Pull-Ups, for those that can, let’s perform these as Strict Chest to Bar, for those that can’t perform 6 unbroken strict pull-ups we are looking to do these unbroken as either banded or as toenail spotted.

Primary Objective : Keep all sets unbroken with no kipping movement whatsoever. Maintain a hollow body position

Secondary Objective : Perform the Strict Pull-Ups and Ring Rows as deep as a pull as possible to the chest

Stimulus : Gymnastics Pulling Strength / Muscular Endurance

Metcon (AMRAP – Rounds and Reps)


(with a partner)



American Kettlebell Swings



Partner A: 3 KB swing

Partner B: 3 KB Swing

Partner A: 3 Burpee

Partner B: 3 Burpee


Score : Rounds + Reps

Primary Objective : Go unbroken on KB Swings/ Consistent pace on burpees

Secondary Objective : Move Fast!










Recovery / Mobility Protocol

:30sec/:30 seconds KB Calf Smash

1:00/1:00 minute Half Kneeling Hamstring Str etch

1:00/1:00 minute Tall Dragon Stretch

1:00 minute Standing Forward Fold

1:00 minute Updog Pose

Optional Accessories

3 Sets, For Quality

10 Tall Kneeling Straight Arm Banded Lat Pull-Downs

15 Seated Bent Over Reverse Flys

:30 second Dual Kettlebell Overhead Hold


Every 2:30 X 5 Sets

1 Hang Squat Snatch

1 Floating Squat Snatch

Rest: 10 seconds

1 Squat Snatch

1 Overhead Squat

Build to 75% of 1RM Squat Snatch, then complete 5 sets at or above the 1RM Squat Snatch


4 Sets

3 Rounds

250m @ Sustained Effort (7 RPE)

150m @ 3k Race Pace

Rest 2:00 minutes between set

This style of interval work is called flux training. We will be fluxing between strong sustained effort into a hard 150 to finish each lap. We will do this for 3 laps or 1200m, then rest 2:00 minutes before starting the next set. We will be doing 4x1200m here which is 4800m, which is just under 5k to give you an idea of the type of volume we are tackling for our interval session here. The idea here is that the race pace is dictated and we are looking for you to find what the fastest sustainable pace is for you to be able to recover enough to come back around for the 150 pick-up at the end of each lap. The ideal scenario would be to start more conservative on your 250m sustained effort runs before finishing with the prescribed 3k effort 150m. This will essentially create negative splits across all sets to allow for a really strong sitmulus here helping to create a finishing kick.

Stimulus: V02 max / 3k TT Development

RPE: 8-9 RPE

Primary Objective: Hitting prescribed 3k pace, no faster / no slower

Secondary Objective: Increasing steady state pace sustained effort on the 250m


Every 7:00 minutes, 4 Sets, Complete the following:

30/24 Calorie Row

20m (65ft) Handstand Walk

10 Alternating Dumbbell Snatches, 85/60 lb (37.5/27.5 kg)

10 Burpee Box Jump Overs, 30/24

You can either perform power or full snatches

Goal is to achieve more than 1:30 minute of rest

Primary Objective: Rowing: We want you to hold your 2k-3k pace. Yes, we know this is an aggressive pace to hold and this is intended. We want to challenge your ability to perform with a high heart rate.

Secondary Objective: Dumbbell Snatches, complete this LVL 3 or near to this as possible.

RPE: 8/10

Stimulus: Lactic Threshold / Leg Stamina

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