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


Miramar Beach Strength and Conditioning – Crossfit


3 Rounds, Increasing Intensity

200m Run

9/7 Calorie Bike

:20 Wall Lean March

10/10 Single Leg Glute Bridge

*cap this warm-up at 10:00 minutes to allow time to set-up and get the workout done in the time frame.

Metcon (4 Rounds for time)

4 Sets, Each for Time

15/11 Calorie Echo Bike

400m Run

15/11 Calorie Echo Bike

Rest 1:1

Sometimes the simplest workouts pack the biggest punch and this is definitely one of those workouts. We are looking for a full gas pedal style workout with the goal of sprinting each effort

Goal : Sub 4:00 /Set

Cap/ Set : 5:00/Set

Score : Total Time per set

Time Cap : 35:00

Primary Objective : Complete each set as close to 4:00 minutes as possible

Secondary Objective : Even split the workout +/- 5 seconds per interval

Stimulus : V02 Max / Aerobic Capacity


10/7 Calorie Echo Bike

200m Run

10/7 Calorie Echo Bike


12/9 Calorie Echo Bike

300m Run

12/9 Calorie Echo Bike

Performance :

As Written


18/13 Calorie Echo Bike

400m Run

18/13 Calorie Echo Bike


2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Pigeon

Optional Accessories

3 Rounds, For Quality

15 Pike Leg Raises on Parallettes

:30 Hollow Hold

1:00 Sorensen Hold


Part A)

Front 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 Front Squat

Part B)

Strict Press

10 x 3 @ 85%

Rest 2:00-2:30 minutes between sets

Percentage is based on your 1rm Strict Press


Strict Handstand Push-Up Development: Before the Main Class

4 (sets) x 20% of Max Unbroken Reps

Complete these reps with a Deficit that allows you to go unbroken on each set. Ideally you’re going deeper than last week.

Rest as needed between sets

Once you have completed the above Percentage work, please then move into the Accessory work below:

Every 2:30 minutes, 5 Sets, Complete the following:

30% of Max Unbroken Reps

Strive to complete these reps as fast as possible. We want to focus on activating our fast twitch Muscle Fibers.


20 minute EMOM, Alternating each minute:

Minute 1: 6-10 Bar Muscle-Ups

Minute 2: 50ft (15m) Dual Dumbbell Suitcase Walking Lunge @ 50/35lb (22.5/15kg)

Minute 3: 15/12 Calorie Ski Erg

Minute 4: Rest

Primary Objective: Completion & Quality

Secondary Objective: Bar Muscle-Ups

During this EMOM today focus on quality through your reps. This will be challenging on the Grip however, you should be getting enough rest before each station that it won’t affect you too much. This is a great chance to challenge your Bar Muscle-Up capacity today. Either reducing the volume down within the minute or selecting one of our progressions listed.

RPE: 7/10

Stimulus: Grip Endurance / Bar Muscle-Up Stamina

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