CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

10-1

1-10

Slam ball

Burpees

2’ rest

10-1

1-10

DB thrusters

Pull-ups

2’ rest

10-1

1-10

HR push-ups

T2B

CrossFit Miami Beach – CrossFit

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BS Part 1 (AMRAP – Rounds and Reps)

5min amrap

9 Front Squats 155/105

12 T2B

15 Bar Hopping Burpee

Rest 2min

BS part 2 (AMRAP – Rounds and Reps)

5 min Amrap

6 Front Squats 185/115

9 T2B

12 Bar Hopping Burpees

Rest 2min

BS Part 3 (AMRAP – Rounds and Reps)

5min amrap

3 Front Squats 205/135

6 T2B

9 Bar Hopping Burpees

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

10 min to complete:

60 second plank

50 sit ups

400m run

30 v ups

200m run

10 T2B

10 min to complete

60 mountain climbers

50 double unders

400m run

30 snatches

200m run

10 burpee box jump overs

10 min to complete

60 air squats

50 alternating v ups

400m run

30 hand release push ups

200m run

10 pull ups

CrossFit Miami Beach – CrossFit

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Back Squat (4×10 @ 65%)

Tekken (Time)

9min to complete

750m Row

50 Box Jumps

25 P.Cleans 135/95

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm up

5 min of

200m run

Banded stretches

Buy in: 800m run

7 round – rest 1 min after completion of each set:

7 RKBS

7 burpees

7 knees 2 elbows

7 weighted step ups

7 cal bike or cal row

7 A DB snatch

7 hand release push ups

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm up

4 rounds of

10 cal bike

5 downward dog / dive bomber

200m run

5’ to complete:

45 russian swings

400 mt run

5’ to complete

45 single arm snatches

400 mt run

5’ to complete

45 wall balls

400 mt run

5’ to complete

35 cal row

400 mt run

5’ to complete

45 sit ups

400 mt run

5’ to complete

800 mt run

1’ rest between each set

CrossFit Miami Beach – CrossFit

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Metcon (Time)

Buy in:100 sit Ups

“Helen”

3 Rounds

400 meter run

1.5 pood Kettlebell swing x 21

Pull-ups 12 reps

Buy out: 100 sit ups

CrossFit Miami Beach – MB Comp

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Metcon (Weight)

Warm up

12min of work

10/10 single arm presses from seater position

10/10 single arm row

10 GHD Sit Ups

10 Kang squats

•every round increase weight

Metcon (Weight)

Complex

7 sets

2 reps each

•Squat Clean

•Jerks

*start at 70% and increase weight after each set

Metcon (AMRAP – Reps)

12 min ladder

1-2-3-4-5-6-7-8-9-10-11…

•P. Cleans 185/115

•burpee Bar M.U./Pull ups

CrossFit Miami Beach – CrossFit

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The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

CrossFit Miami Beach – CrossFit

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Metcon (Time)

Teams of 2

100 wall balls

50 Clean and Jerks 135/95

75 wall balls

30 Clean and Jerks 155:105

50 wall balls

10 Clean and Jerks 185/115