CrossFit Miami Beach – HYROX Conditioning

Hyrox Conditioning (Checkmark)

Every 5min for 30min

A) 30 Wallballs

25 V-ups

20 Box Jumps

B) 200m Run

30 DB Snatches

25 Push ups

CrossFit Miami Beach – Hyrox Conditioning

Conditioning 030525 (Checkmark)

0-10min EMOM

•max cal row

•Rest

10-20min Amrap

20 Box Jump Overs

15 T2B

10 DB Thrusters

20-30min EMOM

10min EMOM

•rest

•max cal row

CrossFit Miami Beach – CrossFit

View Public Whiteboard

Warm up (Checkmark)

2 rounds

20 90/90

15 Sonics

10 Baby makers

5 Kang Squats

Then

Clean Progressions

Squat Cleans (Checkmark)

10min and to perform

9Squat Cleans ( 205-225/125-145 )

Back Squat (3-2-1 @ 85-90-95%)

030425 (Time)

For time

500m row

25 RKBS 32/24

15 Burpees over the tower

25 RKBS

500m row

CrossFit Miami Beach – Hyrox Conditioning

Conditioning 030425 (Checkmark)

Every 6min for 30min

35/27 cal Bike

20 DB Snatches

15 Box Jump overs

CrossFit Miami Beach – Hyrox Conditioning

Conditioning 030325 (Time)

800m run

50 Burpees Broad Jumps (4feet)

800m run

75 wallballs

400m run

25 Burpee Broad Jumps

400m run

40 wallballs

CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

12min to complete

2-3rounds

30 Heel Drives

20 Shoulder Taps

10 scorpions

5 inch worms

20 Dubz

Skill/Strength (Checkmark)

•Accumulate 2min of dead hang (no grips)

•3x 10 Kip swings

•20 weighted strict Pull Ups

•10 Kipping Pull ups

030325 (AMRAP – Reps)

4 Sets

3min of work:2min of rest

21/16 cal bike

80ft bear crawl (20ft fwd/20ft bwd)

Remaining time max Dubz

CrossFit Miami Beach – CrossFit

030125 (AMRAP – Rounds and Reps)

TEAMS OF 2

26min amrap

50 T2B

50 cal Bike

50 Deadlifts 225/145

50 Cal Bike

50 H.R. Push up’s

50 cal Bike

CrossFit Miami Beach – Hyrox Conditioning

Conditioning 022825 (Checkmark)

Every 1:30 for 6 sets

6 shuttle runs

10 burpees

Rest 2’

400m run

40 barbell thrusters 45/35

40 sit ups

300m run

30 barbell front squats 45/35

30 alt. V-up

200m run

20 barbell strict press 45/35

20 v-ups

CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

5min

pVC pipe warm up

30 PVC Pipe OH Squats

20 Heaving snatch Balance

Snatch works

Snatch Work (Weight)

Every :45sec for 12min

1 P. Snatches

*increase weight every 3 sets

CrossFit Games Open 25.1 Rx (Ages 16-54) (AMRAP – Rounds and Reps)

As many rounds and reps as possible in 15 minutes of:

3 lateral burpees over the dumbbell*

3 dumbbell hang clean-to-overheads*

30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

F: 35-lb (15-kg) dumbbell

M: 50-lb (22.5-kg) dumbbell
To learn more about CrossFit Games Open 25.1 Rx (Ages 16-54) click here

CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

2 rounds

20 Calf Raises

20 Toe Raises

10 Sonics

10 Dive Bombers

5/5 ATG Split Squats

5 Clean High Pulls

5 Muscle Cleans

5 P. Cleans

5 Presses

Skill (Checkmark)

Free standing Hand stand

*accumulate 2min worth of time

022725 (AMRAP – Reps)

3 rounds

5min on: 2min off

Rd 1)

30 Box Jump Overs 24/20

50 Lunges

Max P. Clean and jerks 135/95

Rd 2)

30 Box Jump Overs 24/20

50 Lunges

Max P. Clean and jerks 155/105

Rd 3)

30 Box Jump Overs 24/20

50 Lunges

Max P. Clean and jerks 185/125