CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

Skill:

HS Hold

Paper Bag (AMRAP – Rounds and Reps)

5rounds

3min of work:1min of reat

8 C2B Pull ups

8 Front Squats 155/105

8 S2OH

8 cal bike

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm-up:

Running Drills

*Achilles & hamstring mobility prep

A. 5x50m Sprint

*Every 1:10s

(~6min)

—400m Recovery Walk—

B. 4x100m

*Every 1:10s

-(~4:40s min)

—200m Recovery Walk—

C. 3x200m

*Every 90s

(~4.30min)

–100m Recovery Walk–

D. 2x400m

*Every 4min

(8min)

Finisher: 25 Dragon Flags

CrossFit Miami Beach – Oly Class

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A.1: Drop Snatch (3×2)

@40%

A.2: Drop Snatch (3×2)

@50%

B: Power Snatch + OHS (4×1)

1+1 @60-70%

C: Pause Clean (5×2)

@70%
*Pause at knee

D: Back Squat (5×10)

@65%

ACC: Metcon (Weight)

Accessories x3

DB Shoulder Box x12

Banded Face Pulls x25

CrossFit Miami Beach – MB Comp

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Skill emom

12min

Skill emom

1)5 strict t2b

2)5 deficit Hspu

3)6-10 Pistols

Thruster (14min to Build to a heavy 3 rep thruster)

Metcon (Time)

3 Rounds

Round 1

30/22 cal bike

25 ring dips

20 DeadLifts 225/135

Rest 1min

Round 2

25/18 cal bike

20 ring dips

15 DeadLifts 255/155

Rest 1 min

20/14 cal bike

15 ring dips

10 DeadLifts 275/165

CrossFit Miami Beach – CrossFit

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Back Squat (5×2 @ 85%)

The Corner (AMRAP – Rounds and Reps)

10min

6 DeadLifts 225/155

30 Dubz

12 bar hopping Burpees

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm-up:

10min AMRAP

Light KB…

10 Press to OH walk across gym

*repeat with other arm

10 Single leg DL(each leg)

10 Plank KB pull thrus

Squat Jumps

5 Rds

22 Heavy KB Suitcase DL(11 per side)

14 Single Arm DB Thrusters(7 per arm)

Every 2min Sled Push(down & back)

CrossFit Miami Beach – CrossFit

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Trap Queen (AMRAP – Reps)

5 Rounds

1min each

•Box jumps

•P. Cleans 135/95

•Sit Ups

•cal Row

•Rest

Announcements

The Aeroropes Method

Aeroropes is a unique training system designed by Lisa Gaylord, one of the country’s leading fitness experts. With over 30 years of experience in the marital arts and fitness industries, Lisa is a respected authority who has been featured in a variety of publications, videos and television programs. A weapons specialist, she is a former national kickboxing and karate champion who holds four black belts. The inventor of Cardio Kombat, her expertise spans all areas of the fitness industry, including spin cycling, personal training, and nutrition counseling. Drawing on her extensive fitness knowledge, Lisa designed and created one of the most exclusive and effective training systems available…Aeroropes.

Aeroropes “aerobic ropes” uses lightweight, easily maneuverable ropes designed to improve cardiorespiratory conditioning while developing and increasing muscular strength, power and endurance. Combining the very essence of functional training with continuo

CrossFit Miami Beach – CrossFit

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Goodell (Time)

5 Rounds for Time

400 meter Run

20 Wall Balls (20/14 lb)

14 Kettlebell Swings (53/35 lb)

38 reps of “X”

Round 1: Push-Ups

Round 2: Air Squats

Round 3: Pull-Ups

Round 4: Alternating Lunges

Round 5: Burpees

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm-Up:

3x30s Each

Jump Rope

Reverse lunge to front kick

Mtn Climbers

Plank

WOD

3 Rds

Run 300m

12 jumping lunges

200m Run

10 Jumping Lunges

100m Run

8 Jumping Lunges

50m Sprint

–Rest 2min before starting next round–

Finisher: 400m Partner Carry or 800m HEAVY object (for those who refuse to carry someone or be carried)

Announcements

The Aeroropes Method

Aeroropes is a unique training system designed by Lisa Gaylord, one of the country’s leading fitness experts. With over 30 years of experience in the marital arts and fitness industries, Lisa is a respected authority who has been featured in a variety of publications, videos and television programs. A weapons specialist, she is a former national kickboxing and karate champion who holds four black belts. The inventor of Cardio Kombat, her expertise spans all areas of the fitness industry, including spin cycling, personal training, and nutrition counseling. Drawing on her extensive fitness knowledge, Lisa designed and created one of the most exclusive and effective training systems available…Aeroropes.

Aeroropes “aerobic ropes” uses lightweight, easily maneuverable ropes designed to improve cardiorespiratory conditioning while developing and increasing muscular strength, power and endurance. Combining the very essence of functional training with continuo

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

20min amrap

Teams of 2

50 DB Snatches 50/35

40 T2B

30 cal bike

200m run together

10 Deadlifts 255/155