CrossFit Miami Beach – CrossFit
Metcon (Weight)
Strength
Athletes choice in weight
7 Front Squats
Every min on the min for 5min
Banked (Time)
50-35-20
Burpees
10-7-5
P. Cleans 155/105-185/115-205/125
Hyrox Conditioning 042219
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Warm up
Partner bike
Bear crawl out
10 Sonics
10 banded GM
Crab crawl back
8min AMRAP
10 power snatches (65/95)
8 T2B
6 Burpees
2min rest
6min AMRAP
15 hang power clean (65/95)
7 burpees over bar
2min rest
4 min AMRAP
12 Romania DL
4 burpee tuck jumps
2min rest
2 min max burpee
Core 2rds 40on/20off
Cork screws
Hip raises
Flutter kicks
V-ups
1min rest
Hyrox Conditioning 041919
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
FLEX FRIDAY
Warm-Up:
5min of flexing in the mirror ? JK…
Play the song “Roxanne” by The Police.
Everytime the song says “Roxanne” they do a burpee. In the time between, you can have them do various Holds or movements….hollow/plank/bottom of squat/jumping jacks/etc
2 Rounds…
A
•DB Single arm press(non-working arm stays OH)
30s Each -Rt arm/left/both
•1min Inch Worms across floor
–1min Rest—
B
•DB Bicep Curl, 30s each
Half(full extension to 90°)/half(90° to full flexion)full ROM
•1min Bench/Box Dips
–1min Rest—
C
•DB Floor Press -30s each -Rt/Left/Both
•1min Renegade Row Monster Crawls
–1min Rest—
D.
•1-arm skull crushers -30s each -Rt/left/both
•1min Crab crawl(fwd/bkwrd)
–1min Rest—
——–‐
Finish with 5rd Sprint on AB
30s:1min rest
MB C041919
CrossFit Miami Beach – CrossFit
DT Gottem (Time)
5 Rounds
12 cal Row
9 DeadLifts 155/105
6 H. Cleans
3 S2OH
MB CrossFit 041819
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
Skill
8min emom
1)max Strict Pull Ups
2) max hollow rocks
SMH (AMRAP – Rounds and Reps)
14min amrap
15 Power Snatches 135/95
30 step ups 24/20
Hyrox Conditioning 041819
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
30sx3
With Wall Ball…
Pony Taps Push Press Front Squats Floor Press Sit-ups
Max Wall Sit
For Time… 400m Run 30 WB 400m Run 30 Push Ups 400m Run 30 KBS 400m Run 30 V-Ups 400m Run 30 Burpees
MB Crossfit 041719
CrossFit Miami Beach – CrossFit
Fast and furious (Time)
6 Rounds
10/7 cal AB sprint
15 Burpees
*rest 2min
*score is total time including rest
MB CrossFit 041619
CrossFit Miami Beach – CrossFit
Metcon (Time)
Core
50 ab roll outs
Nightshade (AMRAP – Reps)
3 Rounds
2min amrap:1min of work
A)40 Lunges
20 V – Ups
*remaining time max dubz
B)40 lunges
20 H.R. Push Ups
*remaining time max Dubz
Hyrox Conditioning 041619
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
10 Turkish Get-ups -then…
3rds…
25 Jump rope
10 RKBS
10 KB SDL
10 Plank Pull thrus w/ KB
Calf/Achillies stretch w/ KB
TABATA
Tabata KBS
90s to complete 1 Suicide
Tabata Goblet Squat
90s to complete 1 Suicide
Russian Twists
90s to complete 1 Suicide
KB G2O
90s to complete 1 Suicide
MB CrossFit 041519
CrossFit Miami Beach – CrossFit
Breakfast (Time)
5 Rounds
400m run
5 Thrusters 135/95
10 C2B Pull-Ups
15 Box jumps
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