CrossFit Miami Beach – CrossFit
Stanley (Time)
For Time
50 Deadlifts (Bodyweight)
50 Incline Push-Ups (24/20 in)
50 Box Jumps (24/20 in)
1 mile Run
MB Crossfit 101219
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
Teams of 2
18min to get as far as possible
2-4-6 reps follow the leader
•squat Cleans 135/95
•pull ups
Then
Share reps of
8-12-16-20-24-28-32
•Squat Cleans 155/105
•C2B Pull ups
Hyrox Conditioning 101119
CrossFit Miami Beach – Hyrox Conditioning
Warm-up
Running Drills
Include…
Inchworm
Duck Walk
Burpee Broad jumps
Metcon
5Rds
Every 5min
200m Run
30 WB
200m Row
MB CrossFit 101119
CrossFit Miami Beach – CrossFit
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
Hyrox Conditioning 101019
CrossFit Miami Beach – Hyrox Conditioning
Warm-up
4 Rds: 30s Each
-Easy Row
-Plank Hold
-Mtn Climbers
Metcon
1000-800-600-400-200 Meter Row
*After each row…
100 Meter Farmers Carry
120′ Walking Lunge
MB Crossfit 101019
CrossFit Miami Beach – CrossFit
Chest pump (Time)
8 Rounds
8/6 cal Bike (upper body only)
15 Push Ups
30 Sit ups
Hyrox Conditioning 100919
CrossFit Miami Beach – Hyrox Conditioning
Warm-up
10-15s High knees, drop into burpee…repeat 5x
3Rds
8 KB Single Arm Swing
8 KB G2O
8 KB Goblet Squat
Metcon
Tabata 1:
Odd: Weighted Wall Sit
Even: Pop Squats
Tabata 2:
Odd: Hang from bar
Even: KBS
Then…
5min to Complete..
400m Run
10 Devil’s Presses
–Rest 1min–
5min to Complete…
25cal AB
10 Devil’s Press
–Rest 1min–
5min to Complete…
100 DU
10 Devil’s Press
MB Crossfit 100919
CrossFit Miami Beach – CrossFit
Metcon (Time)
For time
Squat Snatches
10 @ 135/95
10 @ 155/105
10 @ 185/115
12min cap
Blow Out (Time)
3 Rounds
7 Ring M.U.
50 wall balls
100 dubz
21min Cap
MB CrossFit 100819
CrossFit Miami Beach – CrossFit
Never Ending Soul Crusher (Time)
30min running clock
0-10min to complete
75/60 cal Bike
40 Alt DB Snatches
10-20min to complete
800m run
50 Hang P. cleans 135/95
20-30min to complete
75/60 cal Row
50 Box jump overs 24/20
Hyrox Conditioning 100819
CrossFit Miami Beach – Hyrox Conditioning
Warm-up
3 Rds
3 Star Lunges
5 Ring Rows
10 Vertical Jumps
20 Shoulder Taps
Metcon
12min AMRAP
20 Reverse lunge into Box Step Up
15 3 Point Crunches
10 Push up + 2 shoulder taps
5 Half Burpee Tuck Jumps
–Rest 2min–
5rds: 2min ON: 1min Off
8 (each arm) 1-Arm Ring Rows
16 DB Lateral Lunges
24 Opp K2E Mtn Climbers
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