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


Miramar Beach Strength and Conditioning – Crossfit


10:00 (For Quality)

10 Scapular Push-Ups

2 Wall Walks + 10 second Nose to Wall Hold

8/8 Single Arm DB Upright Rows

8 Dual DB Bicep Curl to Arnold Press

20 Plank Shoulder Taps

Bench Press

Tempo Bench Press

Take 10:00 minutes to work up to a 5RM

The tempo for each rep is 3 Seconds Down, 1 Second Pause, Xplode up, 1 Second Pause at the top of the rep

(Tempo: 31×1)

Metcon (Time)

4 Rounds, For Time

5 Wall Walks

12 Dual Dumbbell Thrusters @ 50/35lb (22.5/15kg)

9/7 Strict Pull-Ups

*Rest 1:00 between rounds

Score : Total Time

Goal : 13:00-15:00 minutes

Time Cap : 16:00 minutes

Primary Objective: Consistent times across all sets

Secondary Objective : Unbroken DB Thrusters

Stimulus : Upper Body Pulling & Pushing Stamina

The goal for this workout is to complete each set in under 3:00 minutes. So, ensure today if you need to scale you adjust those movements accordingly to be able to complete them within that 3:00 mark and this is a hard time cap today. On the Dumbbell Thrusters, please select a load you can complete all 12 reps unbroken.

Developmental :

3 Wall Walks to 20” Mark Off the Wall

25/15lb, (12/7kg)

7/5 Strict Banded Pull-Ups

Fitness :

3 Wall Walks

35/25lb, (16/12kg)

7/5 Strict Pull-Ups


As Written

Elite :

75′ Handstand Walk

15 Dual Dumbbell Thrusters @ 50/35lb

5 Rope Climbs, 15ft


1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations

Optional Accessories

5 Sets, For Load:

8/8 Dual Dumbbell Bulgarian Split Squats

10 DB Pull-Overs

-Max Freestanding or Wall Supported Handstand Hold

Rest as needed between sets

Select a weight on both movements that allow you to go unbroken and maintain quality.


Every 2:00 X 6 Sets

1 Pause Overhead Squat + 1 Overhead Squat

Starting @ 70% of your 1rm Overhead Squat and increasing the load each set

Ensure you complete a 3 Second Pause on the first Overhead Squat

The aim today is to build up to a heavy working set for the day


For Reps:

20 seconds on : 10 seconds off, 8 Sets, Complete the following:

Max Toes To Bar

Rest 1:00 minute, then move into Part B:

20 seconds on : 10 seconds off, 8 Sets, Complete the following:

Max GHD Sit-Ups

Rest 1:00 minute, then move into Part C:

20 seconds on : 10 seconds off, 8 Sets, Complete the following:

Max Abmat Sit-Ups

Score: Total Reps

The goal for this piece is midline development. We’re starting with the hardest movement of the three and then it gets easier in implantation however, more challenging with fatigue. Keep in mind, this isn’t about speed reps. It is about moving consistently for the entire 20 seconds. The Toes To Bar will certainly get the most challenging to go unbroken on but you should be striving to not stop during the GHD and Abmat Sit-Ups. If you have yet to acquire Toes To Bar & GHD Sit-Ups, today is a great day to challenge yourself with your scaling. Even if that means a little less volume, at least you’re practicing the full skill.

Primary Objective : Midline Conditioning

Secondary Objective : As many reps as possible

Echo Bike Development

Every 3:00 minutes, 3 Sets:

20 Second Sprint Effort for Max RPMs

@ 9:00 minute mark complete.

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

@ 12:00 minute mark move into:

Every 2:00 minutes, 4 Sets:

15 Second Sprint Effort for Max RPMs

@ 20:00 minute mark complete

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

@ 23:00 minute mark complete

EMOM, 5 Sets:

10 second Sprint Effort for Max RPM’s

We are now progressing into some longer sprint style efforts up to 20 second bursts on the 3:00 minute mark, but then going down the ladder with the goal of increasing wattage on each subsequent set of shorter intervals. Use the bike erg to flush out the lactate build up and get ready to tackle next round of intervals

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, for each set of sprints

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