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


Miramar Beach Strength and Conditioning – Crossfit


3 Sets, for Quality

10 Scapular Push-Ups

8/8 Single Arm DB Upright Rows

8 Dual DB Bicep Curl to Arnold Press

20 Plank Shoulder Taps

Bench Press

Every 1:30 X 6 Sets

6 Bench Press

Starting @ 65% and increasing every 2 sets

Ideal loading would look something like this

2 sets of 6 reps @ 65%

2 Sets of 6 reps @ 70%

2 sets of 6 reps @ 75%

We want athletes to move by feel on this one as it has a higher degree of muscular endurance with the rep scheme and rest associated here. It might be that we add 10/5lb, 5/2.5kg every 2 sets or so to make this manageable and appropriate

Focus for the bench today will be to work with a partner of close to equal ability and manage the loading of the barbell by having one athlete move on the top of each round at 0:00 and the other athlete start at the 0:45 mark.

Metcon (Checkmark)


(:45 Work/ :15 Transition)

min 1: 10 Dual DB Step-Overs 50/35lb, (22/16kg)

min 2 : 10/7 Strict Ring Dips

min 3 : 10 Dual DB Hang Clean and Jerk 50/35lb, (22/16kg)

min 4 : 10 Inverted Rows

Primary Objective : Complete each movement within :45s and keep effort to a 7/10 RPE or under

Secondary Objective : Complete all movements unbroken

Stimulus : Upper Body Push + Pull / Grip

Developmental :

DB Load: 25/15lb, (12/7kg)

10/7 Ring Push-Ups

Elevated Inverted Rows

Fitness :

DB Load: 35/25lb, (16/12kg)

10/7 Kipping Ring Dips

Elevated Inverted Rows


As Written

Elite :

DB Load: 70/50lb, (32/22kg)

15/10 Strict Ring Dips

Feet Elevated Inverted Rows


1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Optional Accessories

5 Sets, For Quality

:30 Max Meter Seated Ski Erg

:15 rest

:30 Max Banded Tricep Pressdowns

:15 rest

:30 Max Tall Kneeling Straight arrm Banded Lat Pulldown

Rest 2:00 b/s

Barbell Conditioning

Part A.

Complete For Time

:30 seconds On / :30 seconds Off

21 Power Snatch

21 Power Clean and Push Jerk

Load: 135/95 lb, (61/43 kg)

Rest 5:00 minutes before Part B

Part B.

Complete For Time

:30 seconds on / :30 seconds off

15 Power Snatch

15 Power Clean and Push Jerk

Load: 165/110 lb, (75/50 kg)

Primary Objective: Barbell cycling efficiency

Secondary Objective: Complete in as few sets as possible

Stimulus: Barbell Cycling Conditioning / Anaerobic

RPE: 8/10

We are looking to place the emphasis on touch and go sets here with the goal of increasing your ability to hang onto the barbell and push the pace. Part A should yield longer, unbroken sets, with the goal of completing the 21 Power Snatch in under 3 sets of 30 seconds, and keep the same for the Clean and Jerk. For Part B, we should have a good plan of attack on what type of sets for this style of work, whether that be quick singles or quick sets of 3 touch and go reps depending on your strength and ability level.


Level 3: as prescribed

Level 2: Part A. 115/80 lb, (52/34 kg) , Part B. 135/95 lb, (61/43 kg)

Level 1: Part A. 95/65 lb, (43/30 kg) Part B. 115/80 lb, (52/34 kg)

Echo Bike Development

5:00 minute EMOM:

15/11 Calories Echo

Rest 2:00 minutes

4:00 minute EMOM:

16/12 Calories Echo

Rest 2:00 minutes

3:00 minute EMOM:

18/13 Calories Echo

Rest 2:00 minutes

2:00 minute EMOM:

20/14 Calories Echo

Rest 2:00 minutes

1:00 minute

Max Calories

Goal for final minute 22/15+ Calories

Primary Objective: Complete each minute of work with 10 seconds to spare

Secondary Objective: Achieve more than 20/14 Calories on the final minute

Stimulus: V02 Max / Quad Pump

RPE: 9/10

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