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 Row or Bike

min 2: 10 Ring Rows

min 3: 20 Bear Plank Shoulder Taps

min 4: 10 Dead-Bugs

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

10/7 Cal Echo Bike or 12/9 Calorie Assault Bike

10/8 Strict Pull-Ups

200ft Farmers Carry 53/35lb, (24/16kg)

10/8 Cal Row

10/8 Ring Push-Ups

Goal : 6+ Rounds

Lets hit a pace of around 4:00-5:00 minutes per set here and settle in for the duration of the workout.

Primary Objective : Consistent Paces across all sets

Secondary Objective : Unbroken reps on the Gymnastics Movements and Farmers Carry

Stimulus : Aerobic Endurance + Muscular Stamina

Machine Substitutions:

Bike or Row for 150m Run

Bike or Row = 12/9 Calorie Bike Erg or 10/8 Calorie Ski Erg

Developmental :

8/6 Cal Echo Bike

8 Toenail Spot Pull-Ups

200ft Farmers Carry 44/26lb, (20/12kg)

9/7 Cal Row

10/8 Banded Push-Ups

Fitness :

8/6 Cal Echo Bike

10/8 Strict Banded Pull-Ups

200ft Farmers Carry 44/26lb, (20/12kg)

9/7 Cal Row

10/8 Push-Ups


As Written

Elite :

12/9 Calorie Echo Bike

12 Chest to Bar Pull-Ups

200ft Farmers Carry 70/53lb, (32/24kg)

12/9 Calorie Row

12 Ring Dips


2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Pigeon

Optional Accessories

3 Sets, For Quality

10-12 Behind the Back Barbell Wrist Curls

10 x Hammer Curl + Bicep Curl to Arnold Press

15-20 Banded Tricep Pressdowns

Weightlifting + Strength

Part A:

Jerk Recovery (Optional)

8 x 2

Starting @ 90% of your 1rm Split Jerk and increasing the load slightly each set.

Here is a clip of how these reps should be executed /

Once you complete Part A, please move on to Part B:

Part B:

Shoulder To Overhead

3 Sets, For Load:

3 Push Jerks + 1 Split Jerk @ 75%

Rest 1:00 minute

2 Push Jerks + 1 Split Jerk @ 80%

Rest 1:00 minute

1 Push Jerk + 1 Split Jerk @ 85%

Rest 3:00 minutes & repeat for 3 total sets (27 reps in total)

Percentages are based on your 1rm Push Jerk. Please pause in the catch position of the Split Jerk for a maximum of 3 seconds


10 minute AMRAP, For Quality:

1-2-3-4-5-6 etc.

Wall Walks

2-4-6-8-10 etc.

Alternating Pistols

Score: Reps

This aspect of training today is intended to be completed at a sub max effort. Which is why the RPE is set at 6. You should be focusing on consistent movement back and forth, but make your main priority efficiency and movement quality.

RPE: 6/10

Stimulus: Efficiency & Practice

Echo Bike Development

Every 2:00 minutes, 5 Sets

40 second max calories

Rest 5:00 minutes Easy Bike Erg directly after last 40 second interval

Every 90 seconds, 5 Sets

30 second max calories

Rest 5:00 minutes Easy Bike Erg directly after last 30 second interval

Every 60 seconds, 5 Sets

20 second max calories

Goal here is to increase effort from set 1-5 on each round of these intervals. We should also see an increase in RPM’s from the 40 second efforts to the 20 second efforts. What this should look like is 70-71-72-73-74, etc. on Set 1, then move to 74-75-76-77-78 on Set 2 , then 78-79-80-81-82 on Set 3. This will teach the body how to create more power on the bike and flush the toxic byproducts associated with lactate as well as use lactate as a fuel source.

Score = Calories / Set

Primary Objective: Increase RPMs across all sets

Secondary Objective: Achieve Max Total Calories

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