CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

10 cal Bike

30 Heel Drives

20 Scorpions

10/10 Bend ext

10 cal row

Cardio Party 022625 (Time)

Every 10min for 30min

30 cal Bike

20 Burpees

100m run

20 Burpees

30 cal row

CrossFit Miami Beach – Hyrox Conditioning

Conditioning 022525 (Checkmark)

-1000m run-

3 rounds

20 kbs

30 wall balls

-800m run-

2 rounds

30 kb lunges

10 wall walks

-600m run-

CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

20 90/90

20 Hollow Rocks

10 Superman’s

10 Baby makers

5 Vert jumps

5 Drop squats

2min of

Dubz

Barbell warm up

5-7 reps each

Clean pulls

Front squats

Clean pull unders

Squat cleans

2min of

Dubz

Squat Clean (10min and to perform
12 Squat Cleans (185-205/125-135))

Back Squat (3-2-1 @ 80-85-90%
)

022525 (AMRAP – Rounds and Reps)

10min amrap

30 dubz

7 S2OH 135/95

CrossFit Miami Beach – Hyrox Conditioning

Conditioning 022425 (Checkmark)

Every 3:00 for 27:00

A- 15/12 cal bike

20 db snatch

B- 18/14 cal row

20 db squats

C- 100 dubz

20m sled push AHAP

Rest 3:00

5’ emom

20” bike sprints

40” rest

CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 rounds

20 Banded Pull Aparts

10 sonics

10 bent knee windshield wipers

10 Crab bridges

5/5/5 Good Mornings

Skill/Strength (Checkmark)

•Accumulate 2min of dead hang (no grips)

•3x 10 Kip swings

•20 weighted strict Pull Ups

•10 Kipping Pull ups

022425 (Time)

For time

800m run

21-15-9

•Deadlifts 225/155

•Dips

800m run

CrossFit Miami Beach – Hyrox Conditioning

Conditioning 022125 (Checkmark)

30min amrap

500m row

40 Air Squats

30 v-Ups

20 push ups

10 pull ups

CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

5min

PVC pipe warm up

Then

30 PVC OH Squats

Then

P. Snatch progressions

Power Snatch (Every 2min for 12min
5 P. Snatches
*increase weight every 2 sets)

022025 (Time)

For time

5 rounds

30 Sit ups

15 Pull ups

10 cal Bike

5 P. Cleans 185/125

CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

30 Calf Raises

30 Toe raises

20 Mt. Climbers

20 shoulder taps

10 Dive Bombers

10 Kip Swings

5 HS Kick ups

5/5 ATG Split squats

Skill/strength (Checkmark)

5 sets of walk facing 7 Holds

*alt L/R leg raises for 10sec each

022025 (AMRAP – Reps)

3min amrap

Dubz

15min amrap

200m run

20 Thrusters 95/65

15 T2B

3min Dubz

CrossFit Miami Beach – Hyrox Conditioning

Conditioning 021925 (Time)

10 rounds

15/12 Cal row

16 DB Lunges

12 H.R. Push Ups

10 Ring rows

CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

2 Rounds

30 Heel Drives

20 Bend and ext (10/10)

10 hollow rocks

100m run

Cardio Party 021925 (Time)

Every 7min for 35min

400m run

30cal Row/Ski

20 Weighted sit ups 35/20

10 Box Jumps 30/24