CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

3rds

500m Row

-Scorpion chest stretch(arm bent 90 degrees)

-10 mtn climber stretch 10 Inchworm punch(in push up position, punch each arm fwd) 1 Star Lunge

3rds- 2min:1min(​27min) 1. 20 Squats

10 Push-up AMRAP Burpees

*2min to complete 1 **Rest 1min before moving to…

2. 20 Reverse Goblet Lunges

10 BB/Ring Rows AMRAP KBS

*2min to complete 2 **Rest 1min before moving to…

3. 20 Step-Ups

10 DB Push Press AMRAP Box Jumps.

*2min to complete 3 **Rest 1min before moving to 1 –REPEAT 3x

CrossFit Miami Beach – CrossFit

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Bowen (Time)

3 Rounds for time of:

800m Run

7 Deadlifts, 275#

10 Burpee Pull-ups

14 single arm KB Thrusters 53# (7 each arm)

20 Box Jumps, 24″
In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department.
To learn more about Bowen click here

CrossFit Miami Beach – CrossFit

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Metcon (Time)

Teams of 2

For time

24 Clean and Jerks 135/95

48 Pull ups

24 Box Jumps 30/24in

48 cal bike

24 Box Jumps 30/24

48 Pull ups

24 Clean and Jerks 135/95

CrossFit Miami Beach – CrossFit

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Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm up coaches choice

2rds each section, 1 min each movement 2mins rest between sections

Sec1

Battle ropes

Jumping lunges

Banded pull a parts

Alt single leg DL w/ med ball

Renegade rows

1min rest

Sec2

Plank up downs

High knees

Seated wall ball toss

Hallow angles

In out jump squats

1min rest

CrossFit Miami Beach – CrossFit

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Side A (AMRAP – Rounds and Reps)

12min amrap

15 Burpees

12 T2B

9 clusters 135/95

~2min rest~

Side B (AMRAP – Reps)

12min ladder

1-2-3-4-5-6-7-8-9-10-11-12-…

•Power Snatches 135/95

After every set 20 Dubz

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

30mins to complete

8 RFT

8 HP push ups

8 plank jacks

8 jump squats

8 pull ups

8 DL

8 DB hang power cleans

8 DB OH lunges

100m run

400m farmer carry 10 jump squats in you put it down

CrossFit Miami Beach – CrossFit

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Deadlift (4×15 @ 55-65%)

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm up 6 mins

Partner row

10 shoulder taps

5 push ups

10 scorpions

5 Sonics

10 mins to complete

100 burpees if you break 100m run

10 min ascending ladder 1,2,3,4,5…..

KB for all movements

High pull

SDHP

Swing

Goblet squats

10min

Buy in 50 cal row or bike

AMRAP remaining time

10 T2B

10 push ups

10 box jumps

CrossFit Miami Beach – CrossFit

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Go long (Time)

For time:

3 Rounds

400m Run

18 Front Squats 135/95

~then~

2 Rounds

25/20 cal Bike

30 wall balls 20/14

~then~

1000m Run

50 KBS 24/16