CrossFit Miami Beach – CrossFit
Open (Time)
150 wall balls 20/14
90 dubz
15 M.U.
150 wall balls 20/14
90 dubz
15 M.U.
W/U wod
4min
20sec each
•high knees
•vertical jumps
• butt kicks
2min rest
Section 1 Aerobic
4 Rounds
75sec each
•cal Row
• cal Bike
2min rest
Section 2 upper
5min
12sec DB floor press (sprint)
48sec mountain climbers (pace)
2min rest
Section 3 Mid
5min
12sec Russian twist
48sec v-ups
W/U wod
4min
20sec each
•banded Pull downs
•dive bombers
•Squat jumps
2min rest
Section 1 Lower
8min
•20sec wall sit w/ Plate push outs (sprint)
•40sec air squat (pace)
2min rest
Section 2 upper
8min
20sec DB hammer curls (sprint)
40 sec DB Tricep kick outs(pace)
2min rest
Section 3 Mid
3 Rounds
30sec each
•Plank hold
•right Plank hold
•left Plank hold
•rest
7 Rounds
7 P. Snatches 135/95
7 Box jumps 24/20
7 Russian KBS
7 T2B
7 Burpees
Section 1
3 Rounds
30sec of work:30 sec of rest
•dubz
•DB Squat Cleans
•dubz
•slam Balls
•dubz
• KB G2OH
•dubz
•DB Push Press
2min rest
Section 2 Mid
1min each for 5 min
•hollow rocks
•Superman’s
•toe touches
• leg raises
• scissor kicks
31min
For time
30 squat cleans 185/115
12min amrap
10/10 single arm s2OH 50/35
100m Run
7/5 cal bike sprint
4 Rounds
5min amrap
40 dubz
30 V-Ups
20 DeadLifts 135/95
2min rest
•start where you left off the previous roun
W/U Wod
20sec each for 4min
•jumping jacks
•high knees
•Squat Jumps
2min break
Section 1 Lower
9min
6 sets
•30sec cal Row (Sprint)
•60sec Lunges (Pace)
2min rest
Section 2 Upper
5min
•12sec push-ups (sprint)
•48sec dB Rows in push-up position (pace)
2min rest
Section 3 Mid
5min
•12sec Bicycle Kicks (sprint)
•48sec sit-ups (Pace)
2min rest
Burn out
Tabata
• banded triceps pull down
• banded bicep curls
39min running clock
Teams of 2
12min follow the leader
5 P. cleans
5 thrusters
5 Bar Hopping Burpees
Rest 3min
12min amrap
200m Run (together)
50 T2B
200m Run
50 Alt DB Snatches 50/35
1min each for 25min
• 9-12 Front Squats 115/85
•20-25 RKBS 32/24
•12-15 S2OH 115/85
•25-30 V-Ups
•rest
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