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


Miramar Beach Strength and Conditioning – Crossfit


7:00, for Quality

10 Bootstrap Squats + Deep Squat Thoracic Rotations

10/10 Single Leg Glute Bridges

10/10 Bird Dogs

8 Inchworm Push-Ups

Barbell Primer

Part A)

3 Sets

Power Clean

Push Press

Front Squat


Part B)

3 Sets

Squat Clean


Part C)

3 Sets

1-2 Clusters building weight to working weight

The focus here is to hit the movements that will directly primer the lift we are about to work through. By breaking it down to each component on the first 3 sets, then putting together the big lifts in the next 3 sets we will prime the athletes to maintain a more upright torso and focus on the drive phase with a quality front rack position.

We are ideally building loads throughout this primer and at the end of the primer should be ready to go.

Clean and Jerk

Every :90 X 6 Sets

2 Clusters

Start @ 50-55% of Clean and Jerk and Increase to a max for the day

*These are not TnG Reps

Cluster = Squat Clean Thruster

Extra Instructions / Points of Performance

The Cluster is the combination of the Squat Clean into the Thruster. This means that we are looking for a quality set-up position just like the Clean, then a smooth lift off the floor to just past the knees before exploding and accelerating through the hips before catching in a quality Front Rack position in the bottom of a Front Squat. Coming out of the Front Squat we want a vertical torso and great drive with arms pressing up on the barbell before finishing with a strong press overhead. We are looking for full extension of the knees, hips, shoulders and elbows overhead with the biceps covering the ears and a neutral spine.

Metcon (Time)

8 Sets, For Time

7 Bar Facing Burpees

6 Deadlifts

5 Hang Power Cleans

4 Thrusters

*Rest 1:00 minute between sets

Load : 115/80lb, (52/34kg)

Goal : 14:00-18:00 minutes

Time Cap : 20:00 minutes *including rest time

Primary Objective: Maintaining 1:00 minute per set +/- 5 seconds

Secondary Objective: Descending splits across

Stimulus : Anaerobic / Barbell Cycling Efficiency


Empty Barbell 45/35lb, (20/15kg)


95/65lb, (43/30kg)

Performance :

As Written


135/95, (61/43kg)


Recovery / Mobility

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Childs Pose

Optional Accessories

3-4 Sets, For Quality

8 Hang Clean High Pulls

:20-:30 second Overhead Barbell Hold

10-12 Glute Ham Raises

Echo Bike Development

3 Sets, For Max Calories

Minute 1: 15/11

Minute 2: 18/13

Minute 3: Rest

Minute 4: 16/12

Minute 5: 20/14

Minute 6: Rest

Minute 7: Max Calorie

Minute 8: Rest

Minute 9: Rest

Primary Objective: hit prescribed calorie numbers

Secondary objective: 30/22 Calories in max cal minute

Stimulus: Alactic Endurance / Pain

RPE: 9/10


Part A.

3 Rounds, For Time:

12 Power Snatch

8 Bar Muscle Ups

8 Box Jump Overs 30/24’’


Men: 155 lb, 170 lb, 185 lb ( 70, 77.5, 84 kg)

Women: 105 lb, 115 lb, 125 lb (48, 52, 56.5 kg)

Rest 5:00 minutes, then perform the following:

Part B.

For Time:

36 Shoulder to Overhead

24 Power Snatch

24 Box Jump Overs 30/24’’

16 Bar Muscle Ups

Load: 135/95 lb

Time Cap: 20 minutes (not including rest)

Primary Objective: Part A: Allow yourself to go full effort on this, you must change your own plates. Grip will be a limiting factor.

Secondary Objective: Part B: Barbell movement, complete in less than 3 sets or less.

RPE: 9/10

Stimulus: Barbell Cycling / Grip


Overhead Squat

1 x 5 @ 75%

2 x 4 @ 80%

2 x 3 @ 85%

Rest 3:00 minutes between sets

Percentage is based on your 1rm Overhead Squat

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