CrossFit Miami Beach – CrossFit

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Last Day (Time)

3 Rounds

For time

40 Alt DB Snatches 50/35

10/7 cal bike

20 Box Dips

10/7 cal bike

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Partner 1 Easy Row While Partner 2..

1. 6 Triple Threat Lunges

2. Inchworm forward to

rig(no push up)

3. 10 Airplanes

4. Straight leg kicks to

rower

Core:

-3×10 Pike ups on the rower -30s Reverse plank hold

ev lunge w knee lift + -AMRAP Rev lunge w/ knee lift hop(no DB)*Alt legs each round *Repeat 2x

—2min rest—-

2Rds-40:20

-10- 1- leg DL w/ DB’s + -AMRAP DL hop

*Repeat 2x, then Rest 2min

2Rds-90s:30

-20 DB Lateral Lunges -AMRAP Lateral lunge, lunge, hop across gym

—2min Rest—

2rds-2min:2min

-10 Partner Glute Ham Raise(GHR)

-AMRAP DB Hip Thrusts w/ DB

20min

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Hip Flexor Mobility Then…

2rds

-7 cal bike

-10 Scorpion chest stretch

-10 squats

-10 lunges

-5 burpees

2 Plates: 1-45lb as base, Working weight on top is optional

Sec 1: 45s:15s

-Split squat-right -Lateral Hops over -Split squat-left -Lateral hops over —–Rest 1min— *Repeat 2x

Then 3min…. -200m plate run

Sec 2:45:15s

-Lateral push-ups over -K2E Mtn Climbers -Squat thrust G2O*can do w/ push-up

—1min Rest—

Repeat 2x

-200m run with plate ~24min

**Finish with 6 partner plate push(follow the leader) out back

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Partner follow the leader

22min

5 Power Snatches 95/65

7 Box Jumps 24/20

12 wall balls

CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

Hero Hopper Friday

CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

W/u wod

10min amrap

10 reps each

•banded bicep curls

•banded wood choppers each side

•banded Pull aparts

•banded tricep ext

Falcon (Time)

5 Rounds

12 DeadLifts 155/105

9 Hang Power Cleans

12 cal Bike

9 ring dips

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Partner row 6 min AMRAP

Bear crawl out

10 Sonics

Inchworm back

10 min AMRAP

( movements do all on one side the next rd switch sides all done with KB)

5 push ups (one hand on top of KB)

5 bent over rows

5 DL

5 kB cleans

5 front squats

5 press

2min rest

2rds 1min each

KB alt swing

KB revers lunges

kB alt snatch

kB G2OH

2min rest

AFAP

1 KB swing 7 burpees

2 KB swings 6 burpees

3 ” ” 5 ” ”

4 4

5. 3

6. 2.

7. 1

3x max hallow holds

CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

Skill W/U Wod

7min amrap

4 Strict HSPU

8 Pistols

30 Dubz or 20 attempts (no single unders)

Hawk (AMRAP – Rounds and Reps)

6 sets

2min on:1min off

Amrap

3 Thrusters 135/95

6 T2B

9 Box jump overs

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm up running drills

10min to run 1 mile

8 min to 40 ball slams and 800m run

6min to 30 OH plate walking lunges and 400m run

4min to do 20 wall balls and 200m run

4min to do 20 burpees and 200m run

CrossFit Miami Beach – CrossFit

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Metcon (Weight)

Every 20sec for 10min

1 Power Clean

*athletes choice in load (should be between 50-70%)

Rest 5min

Eagle (Time)

For time

2 Rounds

200m Run

7 Bar M.U./ 14 C2B Pull Ups/ 21 Pull Ups

400M Run

14 C&J 155/105