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


Miramar Beach Strength and Conditioning – Crossfit


8:00 minutes, For Quality

:30 Cardio Choice

10 Scapular Pull-Ups

10 Ring Rows

10 Alternating V-Ups

5 Step-Down Box Jumps

Gymnastics Skill Work

Spend 10-15 minutes going through bar muscle-up skills and progressions

Bar Muscle-Up Progressions

Metcon (Checkmark)


Minute 1 : Max Calorie Machine

Minute 2 : 5/4 Bar Muscle-Ups

Minute 3: 8 Burpee Box Jump Overs 24/20”

Minute 4 : 15 Med Ball V-Ups

Goal : 10-15 Calories on Machine

Machine can be: Echo Bike, Row, Ski, Bike Erg

We are leaving this open ended today to allow athletes to work on their specific weakness machine today or lean into a strength if they are training for something specific.

Primary Objective : Completing the prescribed movement rep targets

Secondary Objective : Machine Calories

Stimulus : Gymnastics Stamina Conditioning

Developmental :

6 Banded Pull Ups+ 6 Push Ups

8 Burpee Box Step Ups

10 Hanging Strict Knee Raises

Fitness :

8/6 Strict Pull Ups+ 10/8 Push Ups

15 Kipping Knees to Chest


As Written

Elite :

8/6 BMU

8 BBJO 30/24″

20 GHD


1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories

For Quality:

12 minute EMOM

Minute 1: 10 Strict Toes To Rings

Minute 2: 8/8 Half Kneeling Kettlebell Chop & Lifts , Light Load

Minute 3: 10 Bent over Barbell Rows

You’re able to Scale the Strict Toes To Rings to Strict Knee Raises if needed.


Pause Overhead Squat + Overhead Squat

Set 1: 1+3 reps @ 60%

Set 2: 1+2 reps @ 65%

Set 3: 1+1 reps @ 70%

Set 4: 1+3 reps @ 60%+

Set 5: 1+2 reps @ 65%+

Set 6: 1+1 reps @ 70%+

The format of this is to complete 1 Pause Overhead Squat first then 3 Overhead Squats. During the Pause reps, try to hold a 3 second pause in the bottom position of each rep.

Rest as needed between sets

Percentages are based off your 1rm Overhead Squat

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.


Tempo Bench Press

Set 1: 6 Reps @ 85%

Set 2: 6 Reps @ 90%

Set 3: 6 Reps @ 90%

Set 4: 5 Reps @ 100%

Set 5: 5 Reps @ 100%

Set 6: 5 Reps @ Heavy for the Day

Percentages are based off your 6-rep max you achieved last week. If you’re new to the program and do not have a 6-rep max we would like for you to establish one today using the same prescribed tempo.

The tempo for each rep is 3 Seconds Down, 1 Second Pause, Xplode up, 1 Second Pause at the top of the rep. You must maintain this tempo for all sets of 6 & 5 reps.

Echo Bike Development

Every 2:15 minutes, 5 Sets:

15 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 2:15 minutes, 5 Sets:

15 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 15 second sprints at absolute maximum intensity. The only goal during that 15 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

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