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

1:00 Cardio Choice

10 KB Sumo Deadlifts

8 Russian KBS

:30 second Wall Supported Handstand Hold


Posterior Chain Development

3s Accent +3s Decent Tempo Deadlift

Every 3:00 X 3 Sets

8 Reps

Starting @ 55% of your 1rm and increasing the load each set.

Score : Heaviest Set

The prescribed tempo for these reps today is 3 Seconds Up, No Pause at the top, 3 Seconds Down, No Rest at the bottom before transitioning into the consecutive rep

Alternate options for movement limitations

#1) Sumo Deadlift

#2) Block Deadlift

#3) KB Sumo Deadlift

Goal is to develop the hinge pattern and bulletproof our back along the way.

Metcon (AMRAP – Reps)

8:00 AMRAP


Power Cleans 185/125lb, (84/57kg)

Wall Facing Handstand Push-Ups

Goal : Through the round of 10 for the Power Cleans and Wall Facing Handstand Push-Ups

Primary Objective : Complete the round of 10s

Secondary Objective : Maintain a cadence of under 4 seconds per rep on the Power Cleans

Stimulus : Strength Conditioning / For Quality Style Workout

Developmental :

Hang Power Cleans 75/55lb, (34/25kg)

Box Pike Handstand Push-Ups

Fitness :

Power Cleans 135/95lb, (61/43kg)

Box Pike Handstand Push-Ups


As Written

Elite :

Power Cleans 225/155lb, (102/70kg)

Deficit Wall Facing Handstand Push-Ups 3/1.5”


1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

Optional Accessories

Part A)

Barbell Bent Over Row

4 x 10

Rest as needed between sets

During these reps today we want you to maintain a tempo of 3 Seconds up, no pause at the top then have a controlled lower down transitioning straight into the following rep. We want you to complete each set at a challenging load. You can increase in load if possible but be sure you maintain the tempo.

Part B)

5 Sets

30 second Wall Supported Handstand Hold

Rest 30 seconds

30 second Ring Support Hold

Rest as needed between sets


Snatch Balance +

Pause Overhead Squat

Set 1: 3+1 reps @ 60%

Set 2: 2+1 reps @ 65%

Set 3: 1+1 reps @ 70%

Set 4: 3+1 reps @ 60%+

Set 5: 2+1 reps @ 65%+

Set 6: 1+1 reps @ 70%+

The format of this is to complete 3 Snatch Balances first then 1 Overhead Squat.

Rest as needed between sets

Percentages are based on 1rm Snatch Balance

Treat this as a wave progression. The second set should be heavier than the first. An example of this can be 65-70-75%. Just be sure to stay below 90%. We want clean reps with no misses throughout all the sets.

During these sets today, we want you on the overhead squat to pause in the bottom position to improve your comfort and also challenge your stability in the bottom position.

The pause in the overhead squat demands good hip mobility. Pausing in this position allows you to work on improving flexibility and mobility.


Tempo Bench Press

6 x 6

Building to a heavy 6 reps for the day

Rest as needed between sets

Starting at 60% of your 1rm Bench Press and increasing in load slightly each set. We want you to build up to a heavy set of 6 reps for the day ensuring you maintain the prescribed tempo.

The tempo for each rep is 3 Seconds Down, 1 Second Pause, Xplode up, 2 Second Pause at the top of the rep. You must maintain this tempo for all 6 reps.

Echo Bike Development

Every 2:00 minutes, 5 Sets:

12 Second Sprint Effort for Max RPMs

@ 10:00 minute mark complete

3:00 minute BikeErg @ 70-80% FTP, or 6/10 RPE as flush of system

@ 14:00 minute mark move into:

Every 2:00 minutes, 5 Sets:

12 Second Sprint Effort for Max RPMs

@ 24:00 minute mark complete

10:00 minute BikeErg @ 70-80% FTP

The reason for the BikeErg active recovery flush here is just that, to flush the system to allow for enough recovery to come back around and hit those 12 second sprints at absolute maximum intensity. The only goal during that 12 seconds is to get the bike up to the highest RPM you can see on the monitor. This is designed as an Anaerobic Power session that we will be building on over the course of this cycle. At the end of this cycle we will be tackling a 60 second max effort test to see how well we have improved our Anaerobic Power.

Stimulus: Anaerobic Power / All-Out Sprints

RPE: 9/10

Primary Objective: Achieve highest possible RPM

Secondary Objective: Stay within 2-3 RPM of highest RPM interval

Previous PostNext Post