CrossFit Miami Beach – CrossFit
Just a Friend (AMRAP – Reps)
Every 5min for 25min
•20 Bar Hopping Burpees
•30 Wall Balls
•10 Power Cleans 155/105
Hyrox Conditioning 112718
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Warm-up
Running drill across the gym
2rds 45on/ 1min to run 200m
Wall ball
DB curl to press
Alt DB snatch
Alt single leg burpee
Bike
Slam balls
Tri OH kick backs
Battle ropes
Row
Box Jump
V-ups
DB Bent over rows
Core
3x max wall sits
MB Crossfit 112718
CrossFit Miami Beach – CrossFit
Shoop (Time)
50-40-30-20-10
•Russian KBS 24/16
•Sit ups
Then
10-20-30
•Box Jumps
•H.R. Push-ups
Hyrox Conditioning 112618
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Warm up
Junk yard dog
2 rds 1min on /30 off
5 Russian kB swings/ 5 front squats
5 high pull R arm/ 5 high pull L arm
OH double kb hold
5 KB g2oh / 2 burpees
2mins rest
6 min AMRAP double kbs
10 wt step ups
10 push press
20 DL
20 wt lunges
2mins rest
4min ascending ladder
SDHP rep 2,4,6,8….
Dubz reps 10,20,30,40…..
2min rest
800m run
Core
4 rds 20on/ 10 off
Plank jacks
Hip raises
Hallow angles
Sit ups
MB Crossfit 112718
CrossFit Miami Beach – CrossFit
Metcon (Weight)
4sets at 90-95%
2 reps each
•Squat Cleans
•Front Squat
•Push Press
•Thrusters
O.P.P (AMRAP – Rounds and Reps)
11min amrap
150 Dubz
50 single arm DB S2OH 50/35
25 Pull ups
MB Crossfit 112418
CrossFit Miami Beach – CrossFit
Drop Dead Fred (AMRAP – Reps)
Every 6min for 24min
400m Run
30 Lunges (hops are allowed)
20 DB alt Snatches 50/35
10 Box Jump overs 24/20
MB Crossfit 112318
CrossFit Miami Beach – CrossFit
Turkey HangOver (Time)
Teams of 2
100 wall balls 20/14
100 Burpees
100 KBS 24/16
50 Power Cleans 135/96
50 Pull ups
50 s2OH 135/95
• while one partner is working the other is running 200m.
Hyrox Conditioning 112118
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
warm up
5min Amrap
10 Mt. climber
5 inch worms
10 scorpion
8min AMRAP
200m run
20 Burpees
20m bear crawl
3min REST
6 min AMRAP
10 Burpee box jump overs
15 KB SDHP
2min REST
4min AMRAP
5 empty BB bear complex
5 bar hopping burpees
2min REST
2min AMRAP
Burpee reach (rig)
core
coaches choice
MB Crossfit 112118
CrossFit Miami Beach – CrossFit
Overhead Squat (3×3 @ 90%)
Overhead Squat (2×2 @ 95%)
Stuffing (AMRAP – Rounds and Reps)
10min amrap
30 Thrusters 95/65
30 Dubz
30 Push Ups
30 sdhp 95/65
Hyrox Conditioning 112018
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Banded warm up
8min AMRAP
8/10 cal bike
20 jumping lunges
20 ring rows
2min rest
6min AMRAP double kbs
30 OH kb in place march
15 DL
10 Russian swings
2min rest
4min AMRAP Double kbs
5 push ups on top of kbs
5 bent over rows
5 front rack squats
5 press
2min rest
2min as many as possible
Thrusters
Core
20 sets of strict R,M,L T2B
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