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


Miramar Beach Strength and Conditioning – Crossfit


8:00 EMOM

min 1: 40 second Machine Choice

min 2: 12-16 Alternating V-Ups

min 3: 10/10 Single Leg Glute Bridges

min 4: 10 Dead-Bugs


Deadlift (2020 Tempo)

Every 2:00 X 4 Sets

4 Sets x 8 Reps @ 60%+

The prescribed tempo is 2 seconds down, no pause, then 2 seconds to the top, no pause and continue this for the duration of all 8 reps. The goal today is to increase loads from the last time we tackled the Deadlift. We are moving from 10 reps to 8 reps while also reducing the time under tension for each rep. This should help athletes continue the progression and feel even strong through the full range of motion.

Skill Work

10:00 Clock

Toe to Bar Technique

Metcon (Time)

Death By EMOM

(Until failure )

1+1, 2+2, 3+3, etc..

Toe to Bar

Deadlifts 225/155lb, (102/70kg)

Primary Objective : Complete 8+ minutes of this workout

Secondary Objective : Complete all sets of Toe to Bar unbroken

Stimulus : Posterior Chain / Midline Stamina

The way this one works is that on minute 1 you will complete 1 Toe to Bar, then 1 Deadlift. On minute 2 you will complete 2 Toe to Bar + 2 Deadlifts, and so on for the remaining time. In order to keep everyone working for the duration of this workout, we want all of our athletes to work on accumulating as much time in a side plank as possible, switching sides after 20 seconds on one side.

Developmental :

Strict Knee Raises

Deadlift @ 40% of 1RM

Fitness :

Alt Single Leg Toe to Bar

185/125lb, (84/57kg)


As Written

Elite :

10 TTB + 10 DL

225/155lb (102/70kg)

*Only choose this option if you think you can make it to the 8:00 Mark


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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