CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

Core work

2 Rounds

30 hollow rocks

30 Superman’s

30 sit ups

Paper (Time)

For time:

2 Rounds

100 Dubz

50 Wall Balls 20/14

25 Burpees

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm up

6min Amrap

10 Mt climbers

10 sonics

10 seated wall ball toss

Each section 3rds 40on/20 off 1min to run 200m btwn sections

Sec1

DB Bridge floor press

Alt skull crushers

Sec2

Alt curls

OH press

Sec3

Split squat R

Split squat L

Sec4

DB push up row

Thrusters

Core/skill

20 Turkish get ups

CrossFit Miami Beach – CrossFit

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Metcon (Weight)

Weightlifting

5 sets of 2 reps each

Stay between 70-80%

•Squat Cleans

•Push Press

•Thrusters

Rock (Time)

For time

30-20-10

DeadLifts 185/125

Pull-ups

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm up

Running drills across the gym

10 min death by shuttle run 30m

If caught burpees for the rest of the time

2min rest

3rds 45 on /15 off

10 jumping jacks / 5 tuck jumps

8 plank windshields/ 5 push ups

10 revers lunges/ 5 jump squats

10 crab toe touch/ 5 hip raises

1min rest

3 rds 40on/20off

KB hike to swing

KG OH walk 20 R/20 L

KB SDHP

Core

100 wallball sit ups

CrossFit Miami Beach – CrossFit

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Metcon (Distance)

Teams of 5

15min max row

Metcon (Time)

Teams of 2

For time:

3 Rounds

30 Front Squats 135/95

40 Alt DB Snatches 50/35

400m Run (together)

CrossFit Miami Beach – CrossFit

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Never Ending Story (AMRAP – Rounds and Reps)

5 Sets

4min on:1min off

5 Clean and Jerks 155/105

5 Burpee Pull up

10/7 cal Bike

25 Air Squats

CrossFit Miami Beach – CrossFit

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Overhead Squat (2×5 @ 60%)

Overhead Squat (2×3 @ 70%)

Beverly Hills Cop (AMRAP – Rounds and Reps)

12min amrap

50 RKBS 32/24

50 HR Push Ups

50 V-Ups

CrossFit Miami Beach – CrossFit

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Young Guns (AMRAP – Rounds and Reps)

21min amrap

15 Power Snatches75:55

30 Dubz

5 Bar M.U.

30 Dubz

15 Burpees

30 Dubz

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm up

2 rds banded

10 pull aparts

10/10 single arm overhead press

10 GMs

Each section 3rds 0f 45 on/15 off 1min rest btwn sections

Sec1

Alt DB curl to press

4push ups/ 4 supermans

Alt delt front and side raises

Sec2

DB squat cleans

4 v-ups/ 4 straight leg sit ups

DB oh revers lunges

Sec3

DB alt bent over row

6 Alt hanging L/ 6 vert jumps

DB incline fly (off med ball)

3x 30 sec max bike

Go every 90 sec

CrossFit Miami Beach – CrossFit

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The Last Star Fighter (Time)

4 Rounds

400m Run

4 Hang Power Cleans 185/115

42 Lunges

11 Stict HSPU